WOD: Tuesday, May 7th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Tempo KB Goblet Squats – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • 5 Broad Jumps

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Workout: Every 4 Minutes x 5 Rounds

  • 200 Meter Run
  • 10 Box Jump Overs (24″/20″)
  • 10 Front Squats (135/95)

*No scores for this workout just focus on being consistent and finishing every round about the same time. The faster you finish the more rest you have.

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Cardio Option: Every 4 Minutes x 5 Rounds

  • 200 Meter Run
  • 10 Box Jump Overs (24″/20″)
  • 20 Medicine Ball Jump Squats (20/14)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations