Tuesday September 20th, 2016

Warm Up
Banded Front Rack Stretch 2 min/side
General Dynamic Flex

Activation
Coach's Choice

WOD
AMRAP 5
21 Cal Row
21 Deadlifts 95/65

Rest 5:00

AMRAP 5
15 Cal Row
15 Front Squat 95/65

Rest 5:00

AMRAP 5
9 Cal Row
9 Thrusters 95/65

*If there are more than 5 people in class, have one group go and the next group will go while the first group is on their rest. The goal here is to keep the same weight on the bar during the entire workout. It should be light and you should move quickly. If you have more than 10 people in class, feel free to use the bikes accordingly. 

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