11/16/16 – "Going Hard"

Group Warm up 

Group Mobility 


Strength 

Dumbbell bent over rows 4 x 12 – Each side, rest 90 seconds. 

 Barbell Hip Bridges – 4×6, rest 90 seconds. 

Dumbbell reverse flys 4×20 *lightweight, rest 90 seconds. 

WOD ( Workout of the Day ) 

"Going Hard" 

7 minute AMRAP 

30 Wall Ball shots (20/14lb)

60 Double unders 

*Rx+ 30/20lb 

*All workouts can be scaled on an individual basis. 

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