WOD: Tuesday, October 2nd, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Min Cap)

  • Run the Stairs
  • 3 Overhead Squats (ascending weights)
  • 3 Atomic Sit ups (25/15)

 

Workout: For Time

1 Round

  • 800 Meter Run
  • 80 Double Unders
  • 18 Overhead Squats (85/60)

-Into-

2 Rounds

  • 400 Meter Run
  • 40 Double Unders
  • 12 Overhead Squats (85/60)

-Into-

3 Rounds

  • 200 Meter Run
  • 20 Double Unders
  • 6 Overhead Squats (85/60)

 

Cardio Option: For Time

1 Round

  • 800 Meter Run
  • 80 Double Unders
  • 40 Switches

-Into-

2 Rounds

  • 400 Meter Run
  • 40 Double Unders
  • 20 Switches

-Into-

3 Rounds

  • 200 Meter Run
  • 20 Double Unders
  • 10 Switches

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold