10/24/16 – "Captivated"

Group Warm up 

Group Mobility 

Speed Strength 

Sled push – 160ft ( 80ft forward, 80ft back ) 

Every 75 seconds, for 10 total sets. This should be an all out effort each round! pick a weight that is heavy but can still be pushed without stopping. 

WOD ( Workout of the Day ) 


17:00 AMRAP 

50 Double unders / 100 singles 

25 ab mat sit ups / RX+ 15 GHD sit ups

15 Dumbbell push press (55/35lb)

3 Deadlifts (275/185lb) / RX + 315/215lb

*Scale the deadlift to an appropriate weight to maintain form. Respect the deadlift! 

*All workouts can be scaled on an individual basis.