WOD: Thursday, August 22nd, 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
  • 5 Front Squats (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: AMRAP Repeats (2 Min Rest b/w each)

AMRAP x 9 Minutes

  • 48 Double Unders
  • 12 Front Squat (115/85)
  • 9 Toes 2 Bar

AMRAP x 7 Minutes

  • 36 Double Unders
  • 9 Front Squat (135/95)
  • 6 Toes 2 Bar

AMRAP x 5 Minutes

  • 24 Double Unders
  • 6 Front Squat (155/105)
  • 3 Toes 2 Bar

*3 separate scores for all 3 AMRAP’s

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Cardio Option: AMRAP Repeats (2 Min Rest b/w each)

AMRAP x 9 Minutes

  • 48 Double Unders
  • 24 Med-Ball Jump Squats (20/14)
  • 9 Toes 2 Bar

AMRAP x 7 Minutes

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

AMRAP x 5 Minutes

  • 24 Double Unders
  • 12 Med-Ball Jump Squats (20/14)
  • 3 Toes 2 Bar

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Side Crunches