10/4/17 – "Dream"

Group Warm up 

Group Mobility 


Strength 

16 minute EMOM – Alternating movements.

1.) 3 high hang squat cleans – build in weight if possible. 

2.) 5-10 burpee box jumps (24/20") *Pick a number that will take roughly 30-45 seconds. 


WOD ( Workout of the Day ) 

"Dream" 

For time: 11 minute time cap. 

50/40 Calorie assault bike 

40 sit ups 

30 Deadlifts 

20 Front squats – From the floor. 

RX (135/95lb) RX+ (205/135lb) GHD sit ups 


EXTRA: 4×10 reverse hyper + 4x:30 deep couch stretch – rest 60 seconds after each movement. 

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