WOD: Tuesday, July 17th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Sumo Inchworm Push ups – 5-4-3-2-1
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Back Squats (ascending weights)
  • 1 Round of Mini Cindy (3 pull ups, 6 Push ups, 9 air squats)

 

Workout: AMRAP x 18 Minutes

  • Buy In: Calorie Row/Bike/Run (40/35)

-Then-

In Remaining time, AMRAP of:

  • 40 Double Unders
  • 20 Back Squats (95/65)
  • 10 Pull ups

*Back Squats are from the ground

 

Endurance: Assault Bike + Switches

  • 4 sets – :10s sprints + 20 Switches As fast as possible

Rest as needed between sets

 

Core: 4 Rounds

  • 20 Kick the ceilings
  • 20 Reach the ceilings