WOD: Friday, August 24th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Calorie Row/Bike/Runner (10/8)
  • 5 KB Goblet Squats (16k/12k)
  • 10 Alternating Dumbbell Snatches (ascending weights)

 

Workout: For Time

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

-THEN-

3 Rounds

  • 50 Double Unders
  • 30 Wall Balls (20/14)
  • 10 Alternating Dumbbell Snatches (50/35)

 

Cardio Option: 4 Rounds

  • 300 Meter Run
  • 25 GHD Sit ups
  • 15 Calorie Row/Bike/Runner
  • 25 Switches

 

Core: 5 Rounds

  • 15 GHD Sit-Ups
  • 15 GHD Back extensions