WOD: Monday, October 19th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat / :10s of squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 3 Reps @ 60 – 65% of 1RM

*Stick to power or squat from week 1

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Workout: Every 3 minutes x 7 Rounds 

  • 12 Wall Balls (20/14)
  • 8 Hang Power Cleans (95/65)
  • Max Calorie Bike OR Row in remaining time 

*Score is # of calories completed after all 7 rounds

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Cardio Option: Every 3 minutes x 7 Rounds 

  • 12 Wall Balls (20/14)
  • 12 Hand release push ups 
  • Max Calorie Bike OR Row in remaining time 

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Core: 4 Rounds

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