Thursday, 18 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY + ACTIVATION (12:00 - 15:00)

TEACHING (15:00 - 25:00)

BACK SQUAT (25:00 - 40:00)

3 Sets of 5

Athletes will have 15 minutes to build in weight to a heavy set of 5 or find a challenging weight to complete 3 sets of 5 across.

TRANSITION + REHEARSAL (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

"Hokey Pokey"

AMRAP 12:

15 Kettlebell Swings (70/53)

30 AbMat Sit-ups

45 Air Squats

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171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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