1/9/17 – "Prom Queen"

Group Warm up 

Group Mobility 

Strength 

5×5 Back Squat @ 90% of 1rm – Rest 2:00 between sets.

WOD ( Workout of the Day ) 

"Prom Queen" 

3 minute AMRAP 

21/15 Calorie assault bike 

Max effort Jump squats with the remaining time – (45/35lb) 

Rest 3:00 

3 Minute AMRAP  

15/12 Calorie assault bike 

                         Max effort wall ball shots with the remaining time – (20/14lb)

                                                               Rest 3:00 

                                                        3 Minute AMRAP 

                                                    9 Calorie assault bike 

                                  Max effort Air squats with the remaining time

* Your score is total jump squats, wall ball shots and air squats completed.

** All workouts can be scaled on an individual basis. 

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