WOD: Thursday, April 11th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • T-Spine Stretch with wall – 1:30 Hold

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Pre-Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 DB/KB Hang Snatches (ascending weights) per side
  • Minute 3: 30 Double Unders

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Workout: 10 Minute AMRAP x2

AMRAP x 10 Minutes

  • 200 meter Run
  • 15 Burpees Over the DB/KB
  • 10 DB/KB Hang Snatches (50/35)(24k/16k)

-Rest 4 Minutes-

AMRAP x 10 Minutes

  • 10 DB/KB Hang Snatches (50/35)(24k/16k)
  • 15 Burpees Over the DB/KB
  • 200 Meter Run

*DURING 4 Minute Rest Complete: (30/25) Calorie Row OR (25/20) Calorie Bike/Runner

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Cardio Option: AMRAP 10 Minutes x 2

AMRAP x 10 Minutes

  • 200 meter Run
  • 15 Burpees Over the Rage Ball
  • 10 Rage Balls (20/15)

-Rest 4 Minutes-

AMRAP x 10 Minutes

  • 10 Rage Balls (20/15)
  • 15 Burpees Over the Rage Ball
  • 200 Meter Run

*DURING 4 Minute Rest Complete: (30/25) Calorie Row OR (25/20) Calorie Bike/Runner

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Core: 5 Rounds

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