WOD: Sunday, July 8th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Min per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Back Squats (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: “Chipper” For Time

  • 500-400-300-200-Run the Stairs (Meter Run)
  • 50-40-30-20-10 Switches
  • 25-20-15-10-5 Back Squats (95/65) *From the floor

 

Endurance: Assault Runner intervals 

  • 5 sets – :15s sprint + :45s jog

 

Core: 5 Rounds

  • 30 Bicycles
  • 30 Muffin Toppers (25/15)