WOD: Sunday, January 20th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 Minute Per side

 

Pre-Game: 3 Rounds 

  • Calorie Row/Bike/Runner (9/7)
  • 6 Alternating Back Rack Lunges (ascending weights)
  • 6 Alternating Front Rack Lunges (ascending weights)

 

Workout: “Chipper” (30 Minute Cap)

  • 750 Meter Row OR 500 Meter Runner
  • 50 Alternating Back Rack Lunges (75/55)
  • 40 Wall Balls (20/14)
  • 30 Ab-Mat sit ups
  • 40 Wall Balls (20/14)
  • 50 Alternating Front Rack Lunges (75/55)
  • 750 Meter Row OR 500 Meter Runner

 

Cardio Option: “Chipper”

  • 750 Meter Row OR 500 Meter Runner
  • 100 Switches
  • 40 Wall Balls (20/14)
  • 30 Ab-Mat sit ups
  • 40 Wall Balls (20/14)
  • 100 Switches
  • 750 Meter Row OR 500 Meter Runner

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the Ceilings