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TGIF

1
Nov

TGIF

Workout of the Day
5 min warm up with bar
1 min RDL
1 min OHP
1 min Back squat
1 min singles or DU
1 min hollow rocks
then
Squat 5 x 6
then
HSPU 5 x ME or Box HSPU 5 x ME
then
WOD
Alternate order for large classes.
5 Minute AMRAP
5 Deadlift
10 Barbell Burpees
15 Cal Row
20 Sit-ups
2 Minute Rest (change BB weight)
5 Minute AMRAP
5 Clean and Jerk (sub dumbbell Thruster)
10 Full Squat BB Jumps
15 Pull-ups (sub body row)
20 V-ups
Rx Deadlift #255, #165. Clean and Jerk #135, #83

Post your scores to the Whiteboard.

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