9/15/16 – "Seek and Destroy"

Group Warm up 

Group Mobility 

WOD ( Workout of the day ) 

"Seek and Destroy" 

*With a running clock aim to finish each workout for time. 

0:00 – 15:00 ( 3 rounds for time )

15 calorie row 

12 burpee box jump (24/20")

9 Clean & Jerk ( 135/95lb)

15:00 – 30:00 ( 4 rounds for time ) 

200m run 

5 front squats (185/135lb) 

2 rope climbs 

30:00 – 42:00 ( 2 rounds for time ) 

20 deadlifts (225/155lb)

20/15 assault bike calories 

20 Toe to bar 

* All workouts can be scaled on an individual basis. 

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