WOD: Thursday, June 28th, 2018

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Warm-up: Group Dynamic

  • Group Jog – down and back x3
  • High Knees – down and back
  • Butt Kicks – down and back
  • Frankenstein Walks – down and back
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (9/7)
  • 5 KB Goblet Squats (16k/12k)
  • 3 Back Rack Lunges each leg (ascending weights)

 

Workout:  AMRAP x 20 Minutes

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 Back Rack Lunges (95/65)

CRX: 15 Wall Balls (30/20)

*Lunges are 1:1 so 5 each leg (10 Total)

 

Skill: Handstands

  • Work on push ups, handstand walks, or just getting upside down

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings