4/12/17 – "Smoky Gold"

Group Warm up 

Group Mobility 


Strength 

5×3 (3.1 tempo) Back squat @ 60-70% – 3 seconds down, 1 second hold and fast up. 


WOD ( Workout of the Day ) 

"Smoky Gold" 

0:00 – 6:00 AMRAP 

10 sit ups 

100ft Atlas stone carry (115/65lb)

10:00 – 20:00 For Time: 

21 – 15 – 9 

Calorie row 

Wall ball shots (20/14lb) 

*All workouts can be scaled on an individual basis. 

RX+ Weighted sit ups (55/35lb DB) 

RX+ Wall ball shot (40/20lb) 

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