WOD: Friday, September 6th, 2019

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Warm-up: Group Dynamic   

  • 2 Minutes of movement
  • :20s of high Knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute per side                   

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Pre Game: 3 Rounds

  • Run the stairs
  • 10 Alternating Back Rack Lunges (ascending weights)
  • :15s Hollow Hold

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Workout: For Time

  • 50 Burpee Box Jumps (24”/20”)
  • 50 Alternating Back Rack Lunges (95/65)
  • 50 Ab-Mat Sit Ups

*Break reps ups however you want

*Examples: 5 Rounds of 10’s / Chipper style (25-15-10) / 2 Rounds of 25’s

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Cardio Option: For Time

  • 50 Burpee Box Jumps (24”/20”)
  • 100 Weighted Switches (50/35)
  • 50 Ab-Mat Sit Ups

*Break reps ups however you want

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Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 sets

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions