WOD: Friday, January 15th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Half Kneeling Hamstring Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Deadlift (15 Minutes)
- Build to a heavy single
*Warm Up Reps: 5 – 3 – 3 – 1 – 1 – 1 – etc…
——————————————————————————————————–
Workout: 3 Rounds
- 500 Meter Row or 400 Meter Run
- 40 Ab-Mat Sit Ups
- 30 DB Hang Clean and Jerks (50/35)
- 10 Burpees Over DB
*DB Hang Clean and Jerks are 15 Per side
——————————————————————————————————–
Endurance Work: Double Under
- Beginner: Work on Double Unders
- Advanced: Flight Simulator
*5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5
Must all be unbroken sets
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.