9/26/17 – "Stand for something"

Group Warm up 

Group Mobility 


Strength 

 Every minute on the minute, for 8 minutes: 3 floor press @ 65-70%. Work on speed throughout all eight sets.


WOD ( Workout of the Day ) 

"Stand for something" 

20 minute AMRAP 

150 Double unders / 300 singles 

75 Russian kettlebell swings (53/35lb) RX+ (70/53lb) 

55 Calorie row 

35 Slam balls (40/20lb) 

15 Box jump overs (24/20") 


EXTRA: 6 x 3-5 tempo ring dips – (3.3.3) – rest as needed between sets. 

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