WOD: Monday, April 1st, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 3-5 Sumo Deadlift High Pulls (ascending weights)
  • Minute 3: 10 KB Goblet Squats (16k/12k)

 

Workout: 6 Rounds

  • 5 Sumo Deadlift High Pulls (135/95)
  • 10 Burpees Over the Bar
  • 15 Wall Balls (20/14)

*Every 3 Minutes NOT including the start (“0:00”) = 200 Meter Run 

 

Cardio Option: 6 Rounds

  • 15 American KB Swings (24k/16k)
  • 10 Burpees Over the KB
  • 15 Wall Balls (20/14)

*Every 3 Minutes NOT including the start (“0:00”) = 200 Meter Run 

 

Skill Work: Double Unders

  • Work on linking double under together and finding your rhythm

 

Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Russian Twists (25/15)