WOD: Monday, October 12th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Strength: Clean (12 – 15 Minutes)

  • Build to a heavy single squat OR power 

*check out our instagram for a full breakdown of this next strength cycle!

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Workout: AMRAP x 16 Minutes 

  • (16/12) Calorie Row 
  • 12 Burpees Over Rower 
  • 8 Front Squats (95/65) 

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Cardio Option: AMRAP x 16 Minutes 

  • (16/12) Calorie Row 
  • 12 Burpees Over Rower 
  • 8 KB Goblet Squats (24k/16k)

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold