WOD: Thursday, October 10th, 2019

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Warm-up: Group Dynamic                      

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • :15s Plank on hands

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Workout: For Time

-(24/21) Calorie Row/Bike/Runner-

3 Rounds

  • 7 Burpee Box Jumps (24”/20”)
  • 7 Overhead Squats (95/65)

-(24/21) Calorie Row/Bike/Runner-

3 Rounds

  • 7 Overhead Squats (95/65)
  • 7 Burpee Box Jumps (24”/20”)

-(24/21) Calorie Row/Bike/Runner-

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Cardio Option: For Time

-(24/21) Calorie Row/Bike/Runner-

3 Rounds

  • 7 Burpee Box Jumps (24”/20”)
  • 14 Med-Ball Squat Cleans (20/14)

-(24/21) Calorie Row/Bike/Runner-

3 Rounds

  • 14 Med-Ball Squat Cleans (20/14)
  • 7 Burpee Box Jumps (24”/20”)

-(24/21) Calorie Row/Bike/Runner-

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Russian Twists (25/15)