WOD: Tuesday, January 8th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt Kicks, PVC Lateral Hops
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Cleans (ascending weights)
  • :15s Plank on Hands

 

Workout: For Time

  • 500 Meter Row OR 400 Meter Run
  • 5 Rounds of Cindy
  • 5 Squat Cleans (185/125)

 

  • 400 Meter Row OR 300 Meter Run
  • 4 Rounds of Cindy
  • 4 Squat Cleans (185/125)

 

  • 300 Meter Row OR 200 Meter Run
  • 3 Rounds of Cindy
  • 3 Squat Cleans (185/125)

*Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats

 

Cardio Option: For Time

  • 500 Meter Row OR 400 Meter Run
  • 5 Rounds of Cindy
  • 25 Rage Balls (20/15)

 

  • 400 Meter Row OR 300 Meter Run
  • 4 Rounds of Cindy
  • 20 Rage Balls (20/15)

 

  • 300 Meter Row OR 200 Meter Run
  • 3 Rounds of Cindy
  • 15 Rage Balls (20/15)

*Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings