WOD: Tuesday, October 30th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Games: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Snatches (ascending weights)
  • 5 Broad Jumps

 

Workout: 4 Rounds (5 Min AMRAP / :90s Rest)

  • Buy In: Calorie Row/Bike/Runner (18/15)

In remaining time AMRAP of:

  • 3 Squat Snatches (125/85)
  • 6 Box Jump Overs (24″/20)

 

Cardio Option: 4 Rounds (5 Min AMRAP / :90s Rest)

  • Buy In: Calorie Row/Bike/Runner (18/15)

In remaining time AMRAP of:

  • 6 Atomic Sit-ups (25/15)
  • 6 Box Jump Overs (24″/20″)

 

Core: 4 Rounds

  • 10 Knees to Chest
  • :20s Knee to Chest Hold