5/15/17 – "The Graduation"

Group Warm up 

Group Mobility 


Strength 

20 minutes to establish a new 1 rep max back squat – rest as needed between attempts. 


WOD ( Workout of the Day ) 

"The Graduation"

12 minute AMRAP of: 

21 – 15 – 9 

Back squat – 225/155lb 

American KB swings – 70/53lb 

*All workouts can be scaled on an individual basis. 

Level 2 – 185/125lb   Level 3 – 155/105lb 

EXTRA: 5 x 5-10 Glute ham raise – rest 90 seconds. 

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