WOD: Thursday, January 10th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • Calorie Row/Bike/Runner (10/8)
  • 3 Power Snatches (ascending weights)
  • :15s Wall Sit

 

Workout: Chipper

  • 80 Double Unders
  • 40 Wall Balls (20/14)
  • 12 Power Snatches (95/65)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

  • 60 Double Unders
  • 30 Wall Balls (20/14)
  • 9 Power Snatches (95/65)

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 6 Power Snatches (95/65)

CRX: Wall Balls (30/20) / Power Snatches (115/85)

Cardio Option: Chipper

  • 80 Double Unders
  • 40 Wall Balls (20/14)
  • 20 GHD Sit ups

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

  • 60 Double Unders
  • 30 Wall Balls (20/14)
  • 15 GHD Sit ups

-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 GHD Sit ups

 

Core: 4 Rounds

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