WOD: Saturday, February 16th, 2019

Warm-up: Group Dynamic

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

Pre-Game: 4 Rounds (12 Minute Cap)

• 150 Meter Row OR 100 Meter Run
• 3 Front Squats (ascending weights) *From the floor
• :15s Wall Sit

Workout: For Time

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

-Then-

4 Rounds

• 400 Meter Run
• 12 Alternating Box Step ups (50/35)(24k/16k)
• 4 Front Squats (205/125) *From the floor

-Then-

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

*All step ups done to a 20 inch box 

Cardio Option: For Time

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

-Then-

4 Rounds

• 400 Meter Run
• 12 Alternating Box Step ups (50/35)(24k/16k)
• 12 Medicine Ball Cleans (20/14)

-Then-

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

Strength: Bench Press

• 5 sets x 3 Reps @70-75% of 1-Rep max

Core: 4 Rounds

• 20 Flutter Kicks
• 20 Kick the Ceilings