WOD: Thursday, August 16th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 10 Alternating Back Rack Lunges (ascending weights)
  • :10s Knees to Chest Hang from pull up bar

 

Workout: For Time

  • Buy In: Calorie Row (50/35), Calorie Bike/Runner (40/25)

-Then-

1 Round

  • 100 Double Unders
  • 50 Alternating Back Rack Lunges (95/65)
  • 25 Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35), Calorie Bike/Runner (40/25)

*Can substitute a buy in/out of outdoor 500 Meter Run

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations