WOD: Thursday, September 27th, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Power Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

*if you plan on doing muscle ups, attempt them in the pre-game

 

Workout: AMRAP x 20 Minutes

  • 200 Meter Run
  • 2 Ring/Bar Muscle Ups
  • 10 Power Snatches (115/85)
  • 20 Wall Balls (20/14)

*Muscle up modification= 5 Ring/Matador Dips

 

Endurance: Assault Bike Intervals

  • 5 sets – :20s hard + :40s easy

 

Core: 5 Rounds

  • 30 Bicycles
  • :30s Hollow Hold