WOD: Wednesday, September 5th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC lat stretch – :30s each direction
  • Frog Stretch – 1:30 HOLD

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Overhead Squats (ascending weights)
  • :10s active hang from the pull up bar

 

Workout: 3 Cycles (2 Rounds per cycle)

  • 36 Double Unders
  • 12 Overhead Squats (95/65)
  • 6 Chest 2 Bar Pull ups

B/W Cycles: Calorie Row (50/35), Calorie Bike/Runner (40/25), 500 Meter Outdoor Run

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 20 Reach the ceilings with plate (25/15)
  • 20 Kick the ceilings