9/20/16 – "Old School"

Group Warm up 

Group Mobility 


Strength 

3×5 Pause Front squat (1.3.1) * 3 count pause at the rock bottom. 2:00 rest between sets. 

WOD ( Workout of the day ) 

"Old School" 

In 12 minutes complete as many reps as possible:

100 Wall ball shots (20/14lb)

400m run 

20 muscle ups / 40 ring dips 

*All workouts can be scaled on an individual basis. 

 

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