WOD: Friday, January 18th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds 

  • 25 Double Unders
  • 5 Thrusters (ascending weights)
  • 5 Broad Jumps

 

Workout: 21 Minute Ladder

3,6,9,12,15,18,21,etc…

  • Thrusters (95/65)
  • Box Jump Overs (24″/20″)
  • Calorie Bike/Rower/Runner

 

Cardio Option: 21 Minute Ladder

3,6,9,12,15,18,21,etc…

  • Atomic sit ups (25/15)
  • Box Jump Overs (24″/20″)
  • Calorie Bike/Rower/Runner

 

Skill Work: Handstands

  • Work on Handstand holds, push ups, and walks

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions