WOD: Tuesday, July 24th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Front Squats (ascending weights)
  • 3 Strict Pull ups OR 5 Rings Rows

 

Workout: For Time

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

-Then-

16-14-12-10-8-6-4-2

  • Front Squats (105/65)
  • Pull ups

-Then-

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

 

Skill: Handstands

  • Work on handstands, handstand push ups, and handstand walks

 

Core: 4 Rounds

  • 20 Kick The Ceilings
  • 20 Reach The Ceilings