WOD: Thursday, October 25th, 2018

Warm-up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• 30 Double Unders
• 5 Atomic Sit ups (25/15)
• 3 Overhead Squats (ascending weights)

Workout: 4 Rounds (1 Minute stations, :15s transitions)

• Station 1: Max Calorie Assault Bike/Runner
• Station 2: Max Overhead Squats (95/65)
• Station 3: Max Rage Balls (20/15)
• Station 4: Max Calorie Row
• Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

Cardio Option: 4 Rounds (1 Minute stations, :15s transitions)

• Station 1: Max Calorie Assault Bike/Runner
• Station 2: Max Jump Squats
• Station 3: Max Rage Balls (20/15)
• Station 4: Max Calorie Row
• Station 5: Rest

Skill Work: Kipping Drills

• work on kipping pull ups, toes 2 bar, arch to hollow swings

Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold