1/27/17 – "Hostage"

Group Warm up 

Group Mobility 


Strength 

15 minutes to find a 5 rep max Back squat – rest as needed between attempts. The goal is to improve 5 or more pounds from 1/13/17. 


WOD ( Workout of the Day ) 

"Hostage" 

8 minute AMRAP 

12 Slamball (40/20lb) 

24 Double unders 

12 Box jump over (24/20") 

**EXTRA – 4 x 10-12 DB hammer curls. 

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

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