WOD: Sunday, February 17th, 2019

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • PVC Pass Throughs – 15 Reps

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Shoulder to Overhead (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP x 21 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 12 Shoulder to Overhead (95/65)
  • 9 Ring/Matador Dips

*CRX: 3 Ring/Bar Muscle Ups 

 

Cardio Option: AMRAP x 21 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 12 Ab-Mat Sit ups
  • 9 Ring/Matador Dips

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold