WOD: Tuesday, June 18th, 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

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Pre Game: 4 Rounds (12 Minute Cap)

  • Run the stairs 
  • 3 Clusters (ascending weights)
  • 5 Jump Squats

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Workout: AMRAP Repeats (:90s rest b/w each)

9 Minute AMRAP

  • (21/18) Calorie Row/Bike/Runner
  • 14 Box Jump Overs (24″/20″)
  • 7 Clusters (95/65)

7 Minute AMRAP

  • (15/12) Calorie Row/Bike/Runner
  • 10 Box Jump Overs (24″/20″)
  • 5 Clusters (115/85)

5 Minute AMRAP

  • (9/6) Calorie Row/Bike/Runner
  • 6 Box Jump Overs (24″/20″)
  • 3 Clusters (135/95)

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Cardio Option: AMRAP Repeats (:90s rest b/w each)

9 Minute AMRAP

  • (21/18) Calorie Row/Bike/Runner
  • 14 Box Jump Overs (24″/20″)
  • 14 Med-Ball Cleans (20/14)

7 Minute AMRAP

  • (15/12) Calorie Row/Bike/Runner
  • 10 Box Jump Overs (24″/20″)
  • 10 Med-Ball Cleans (20/14)

5 Minute AMRAP

  • (9/6) Calorie Row/Bike/Runner
  • 6 Box Jump Overs (24″/20″)
  • 6 Med-Ball Cleans (20/14)

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Core: 4 Rounds

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