WOD: Friday, June 15th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Tempo Overhead Squats – 10 SLOW Reps
  • Couch Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Overhead Squats (ascending weights)
  • 5 Broad Jumps

 

Workout: For Time

21-15-9-15-21 

  • Overhead Squats (75/55)
  • Box Jumps (24/20)

B/W Rounds: 400 Meter Run

 

Cardio Option: 4 Rounds

  • 400 Meter Run/Row
  • 25 GHD Sit ups
  • 20 Rage Balls (20/15)

 

Strength: Bench Press + Curls

  • 5 sets x 5 Reps @moderate weight superset with 10 DB Curls each arm

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions