WOD: Tuesday, January 15th, 2019

Warm-up: Group Dynamic

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

Pre-Game: 4 Rounds 

• 150 Meter Row OR 100 Meter Runner
• 3 Push Press (ascending weights)
• :10s Hanging Knee Raise Hold

Workout: For Time

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

• 48 Double Unders
• 12 Push Press (135/95)
• 8 Toes 2 Bar

-Then-

• Buy Out: 1,000 Meter Row OR 800 Meter Run

Cardio Option: For Time

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

• 48 Double Unders
• 24 Hand Release Push ups
• 8 Toes 2 Bar

-Then-

• Buy Out: 1,000 Meter Row OR 800 Meter Run

Endurance: Assault Bike Tabata

• 8 sets x :20s on – :10s off

Core: 4 Rounds

• 15 V-Ups
• 30 Russian Twists (20/15)