181017 – 10/17/18

Group Warm up 

Group Mobility 


Strength – 4 sets. 
1.) 12 walking lunges – Barbell, alternate steps. Build to a heavy 12. 
– Rest 20 seconds – 
2.) 20 Banded wood chops – keep band tension the same. 
– Rest 1 minute – 


WOD ( Workout of the Day ) 

12 minute AMRAP 

2 Box jumps (30/24") 

2 Burpee dumbbell deadlifts – RX (50/35lbs) Lv.2 (35/20lbs) 

4

6

6 etc.. until the time expires. 

Share