WOD: Thursday, January 24th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Hang Power Cleans (ascending weights)
  • 3 Thrusters (ascending weights)

 

Workout: 20 Minute AMRAP

  • (18/15) Calorie Row/Bike/Runner
  • 15 Hang Power Cleans (105/75)
  • 12 Thrusters (105/75)
  • 9 Pull Ups

 

Cardio Option: 20 Minute AMRAP

  • (18/15) Calorie Row/Bike/Runner
  • 15 GHD Back Extensions
  • 12 Atomic Sit ups (25/15)
  • 9 Pull Ups

 

Skill Work: Toes 2 Bar

  • Learning how to link your toes 2 bar or complete a 10 Minute EMOM of 5-8 Toes 2 Bar

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 15 Superman Rocks