WOD: Wednesday, January 30th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

• Build to a one rep max deadlift

*Week one of our next strength cycle, if a PR is there, go for it!

Workout: 4 Rounds (4 Minutes ON / 2 Minutes off)

• (25/20) Calorie Bike/Row/Runner
• 25 Wall Balls (20/14)
• Max Burpee Box Jumps (24″/20″)

Skill / Endurance Work: Double Unders

• Work on linking double under OR complete a mini flight simulator
• 5-10-15-20-25-30–25-20-10-5 Unbroken Sets

Core: 5 Rounds

• 30 Flutter Kicks
• :30s Six-Inch Hold