WOD: Monday, September 9th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Couch Stretch – 1 Minute Per side
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Strength: Front Squat (12-15 Minutes)
- Build to a one rep max
*New strength cycle starts this week (F.Squat, Snatch, Clean)
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Workout: 4 Rounds (4 Minutes ON / 2 Minutes OFF)
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
- 12 Box Jump Overs (24”/20”)
- *Max Clusters (95/65) in remaining time
*CRX= Max Clusters (135/85)
*Score is max clusters per round (4 separate scores)
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Cardio Option: 4 Rounds (4 Minutes ON / 2 Minutes OFF)
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
- 12 Box Jump Overs (24”/20”)
- *Max Med-Ball Jump Squats (20/14) in remaining time
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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