WOD: Saturday, July 27th, 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

  • Run the stairs
  • 3 Clusters (ascending weights)
  • :15s Plank On hands

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Workout: 4 Rounds (4 Minutes ON / :90s Rest )

  • 300 Meter Run
  • 12 Clusters (105/75)
  • Max Lateral Burpee Box Jump Overs (24″/20″)

**CRX: 9 Clusters (135/95)

*Score is max BBJO per round, start at 0 every new round

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Cardio Option: 4 Rounds (4 Minutes ON / :90s Rest)

  • 300 Meter Run
  • 24 Med Ball Jump Squats (20/14)
  • Max Lateral Burpee Box Jump Overs (24″/20″)

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Strength: Bench Press

  • 5 sets x 3 Reps @80-85% of 1 Rep max

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Muffin Toppers (35/25)