WOD: Sunday, May 12th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Couch Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 DB/KB Box Step ups (ascending weights) *Each leg
  • 5 Back Squats (ascending weights)

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Workout: 21 Minute Ladder

3-6-9-12-15-18-21-24-etc….

  • Calorie Row/Bike/Runner
  • DB/KB Box Step Ups (50/35)(24k/16k) *EACH LEG
  • Back Squats (95/65)

*All step ups done to a 20″ box

**Score is last full round completed + any partial reps in next round

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Cardio Option: 21 Minute Ladder

3-6-9-12-15-18-21-24-etc….

  • Calorie Row/Bike/Runner
  • Box Jumps (24″/20″)
  • Atomic Sit ups (25/15)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations