WOD: Friday, November 3rd, 2017

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Warm-up: Group Dynamic

  • Arm circles – :15 small, :15 big (both directions)
  • PVC pass-throughs 10 Reps
  • Hips wings – front/back side to side  – 10 Reps each

 

Workout: 4 Rounds (35 min Cap)

  • 400M Row or 20 calorie Bike
  • 30 American Kettlebell Swings (16K/12K)
  • 20 Thrusters (75/55)
  • 10 Bar Over Burpees

Between Rounds: 30 Weighted AbMat Sit-ups (15/10)

 

Cardio: 4 Rounds

  • 800M Run
  • 21 GHD Sit-ups
  • 40 Switches
  • 14 GHD Sit-ups

 

Strength: Bench Press

  • 7 Sets of 3
  • 55% of 1-Rep Max

Focus on Bar Speed

 

Core: 5 Rounds

  • 15 GHD Sit-ups
  • 15 GHD Back Extensions