WOD: Tuesday, October 9th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 6 Alternating Back Rack lunges (ascending weights)
  • 5 Broad Jumps

 

Workout: AMRAP x 20 Minutes

  • 200 Meter Run
  • 24 Alternating Back Rack Lunges (75/55)
  • 12 Box Jumps (30″/24″)
  • 6 Toes 2 Bar

 

Cardio Option: AMRAP x 20 Minutes

  • 200 Meter Run
  • 48 Switches
  • 12 Box Jumps (30″/24″)
  • 6 Toes 2 Bar

 

Core: 5 Rounds

  • 15 V-Ups
  • 15 Hollow Rocks