WOD: Friday, October 23rd, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Air Squat Hold / :10s of Active Squats
  • Couch Stretch – 1 Minute per side 

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Strength: Touch N’ Go EMOM 

10 Minutes 

  • Min 1-4: 5 Reps @60%
  • Min 5-7: 4 Reps @70%
  • Min 8-10: 3 Reps @75%

*All #’s are based off of your 5 Rep Max TNG from last friday

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Workout: CrossFit Open “15.5”

For Time 

27 – 21 – 15 – 9 

  • Calorie Row 
  • Thrusters (95/65)

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Cardio Option: For Time 

27 – 21 – 15 – 9 

  • Calorie Row 
  • Burpees Over Rower 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions