WOD: Tuesday, April 2nd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Squat Snatches (ascending weights)
  • :15s Plank on Hands

 

Workout: 4 Rounds

  • 400 Meter Run OR 500 Meter Row
  • 16 Alternating Pistol Squats
  • *Squat Snatches (ascending weights / descending reps)
  • 16 Ring/Matador Dips

*Round 1: 16 Squat Snatches (95/65)  

Round 2: 12 Reps (115/85)

Round 3: 8 Reps (135/95)

Round 4: 4 Reps (155/105)

**CRX: 4 Bar Muscle Ups 

 

Cardio Option: 4 Rounds

  • 400 Meter Run OR 500 Meter Row
  • 16 Alternating Pistol Squats
  • 16 Atomic Sit Ups (25/15)
  • 16 Ring/Matador Dips

 

Core: 4 Rounds

  • 30 Bicycles
  • :30s Hollow Hold