WOD: Monday, June 10th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per side 

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Pre Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Thrusters (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: AMRAP + For Time

18 Minute AMRAP

  • 36 Double Unders
  • 12 Thrusters (95/65)
  • 9 Toes 2 Bar

-Rest :90s then-

For Time:

  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

*Two scores, one for the AMRAP, one for the “for time” piece

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Cardio Option: AMRAP + For Time

18 Minute AMRAP

  • 36 Double Unders
  • 18 Med Ball Jump Squats (20/14)
  • 9 Toes 2 Bar

-Rest :90s then-

For Time:

  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Core: 5 Rounds

  • 15 Long Sit ups
  • :30s 6-Inch Hold