WOD: Monday, January 21st, 2019

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise Hold

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

-Then-

15-12-9-6-3

  • Burpees Over the Bar
  • Squat Cleans (155/105)
  • Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Cardio Option: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

-Then-

15-12-9-6-3

  • Burpees
  • Med-Ball Cleans x 2 (20/14)
  • Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Flutter Kicks