WOD: Saturday, October 13th, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 5 KB Goblet Squats (16k/12k)
  • 3 Squat Snatches (ascending weights)

 

Workout: AMRAP x 20 Minutes

  • 50 Double Unders
  • 25 Wall Balls (20/14)
  • 5 Squat Snatches (135/85)

 

Cardio Option: AMRAP x 20 Minutes

  • 50 Double Unders
  • 25 Wall Balls (20/14)
  • 50 Switches

 

 

Strength: Bench Press

  • Work up to a heavy set of 2 Reps

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations