WOD: Friday, August 31st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Shoulder Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 KB Goblet Squats (16k/12k)
  • 10 Knee Raises

 

Workout: 3 Rounds (1 Minute Stations / :15s Transition)

  • Station 1: Max Calorie Runner
  • Station 2: Max Wall Balls (20/14)
  • Station 3: Max Calorie Row
  • Station 4: Max Rage Balls (20/15)
  • Station 5: Max Calorie Bike
  • Station 6: Rest

*Score is a running count through all stations

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions