WOD: Tuesday, September 3rd, 2019

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Warm-up: Group Dynamic                      

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Min per side

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Pre Game: 4 Rounds (12 Minute cap)

  • (7/5) Calorie row/bike/runner
  • 3 Thrusters (ascending weights)
  • :15s Hanging Knee raise hold

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Workout: For Time

400 Meter Run

  • 72 Double Unders
  • 24 Thrusters (95/65)
  • 12 Toes 2 Bar

400 Meter Run

  • 54 Double Unders
  • 18 Thrusters (115/75)
  • 9 Toes 2 Bar

400 Meter Run

  • 36 Double Unders
  • 12 Thrusters (135/85)
  • 6 Toes 2 Bar

400 Meter Run

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Cardio Option: For Time

400 Meter Run

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

400 Meter Run

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

400 Meter Run

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

400 Meter Run

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)