WOD: Friday, September 27th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat tabata – 2 Minutes
  • Samson Stretch – 1 Minute Per side

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Strength: Clean (12 – 15 Minutes)  

  • 5 sets x 2 Reps @75-80% of 1-Rep Max

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Workout: 4 Rounds (5 Min AMRAP / 1 Min OFF)

  • Buy In: (21/18) Calorie Row/Bike/Runner

-then in remaining time, AMRAP of:

  • 7 Thrusters (95/65)
  • 21 Double Unders

*4 separate scores for today, start back at “0” every new round

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Cardio Option: 4 Rounds (5 Min AMRAP / 1 Min OFF)

  • Buy In: (21/18) Calorie Row/Bike/Runner

-then in remaining time, AMRAP of:

  • 14 Med-Ball Jump Squats (20/14)
  • 21 Double Unders

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions