WOD: Sunday, June 24th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Frog Stretch – 1:30 Hold


Pre-Game: 4 Rounds (12 min Cap)

  • Calorie Row, Bike, Runner (9/7)
  • 5 KB Goblet Squats (16k/12k)
  • :20s Plank

 

Workout:  For Time

  • 100 Unbroken Wall Balls (20/14)

*Every time you break on the wall balls complete:

1 Round of “Sit-up Cindy”

  • 5 Pull ups
  • 10 Push ups
  • 15 Ab-Mat sit ups

*CAN NOT REST WALL BALL ON HEAD, WALL, OR IN YOUR LAP

 

Strength: Single Arm Pressing

  • Work up to a heavy set of 5 single arm DB/KB Presses

 

Core: 5 Rounds

  • 15 Ab- Wheels
  • 30 Muffin Toppers (25/15)