WOD: Thursday, October 3rd, 2019

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Warm-up: Group Dynamic 

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • :15s Wall Sit

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Workout: For Time

12 – 9 – 6

  • Calorie Row/Bike/Runner
  • Box Jumps (30”/24”)
  • Front Squats (125/80)

-Into-

21 – 15 – 9

  • Calorie Row/Bike/Runner
  • Box Jumps (24”/20”)
  • Front Squats (95/65)

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Cardio Option: For Time

12 – 9 – 6

  • Calorie Row/Bike/Runner
  • Box Jumps (30”/24”)
  • Med-Ball Jump Squats (20/14) x 2 

-Into-

21 – 15 – 9

  • Calorie Row/Bike/Runner
  • Box Jumps (24”/20”)
  • Med-Ball Jump Squats (20/14) x 2

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Skill Work: Open Prep

  • Pick a movement that you would like to work on, the open is around the corner, its never too late to start working on it!

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Core: 5 Rounds

  • 15 Reach the ceilings
  • 30 Side Crunches