WOD: Thursday, September 5th, 2019

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Warm-up: Group Dynamic                      

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 30 Double Unders
  • 5 Hang Power Cleans (ascending weights)
  • 5 SLOW KB Goblet Squats (16k/12k)

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Workout: For Time (4 Rounds)

  • 300 Meter Row / 600 Meter Bike / 200 Meter Run
  • 40 – 32 – 24 – 16 Wall Balls (20/14)
  • 20 – 16 – 12 – 8 Hang Power Cleans (125/80)

*Row/Bike/Run is to be complete before each round of wall balls

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Cardio Option: For Time (4 Rounds)

  • 300 Meter Row / 600 Meter Bike / 200 Meter Run
  • 40 – 32 – 24 – 16 Wall Balls (20/14)
  • 20 – 16 – 12 – 8 Burpee Rage Balls (20/15)

*Row/Bike/Run is to be complete before each round of wall balls

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Core: 4 Rounds

  • 15 AB-Wheels
  • 30 Muffin Toppers (35/25)