WOD: Tuesday, January 14th, 2020

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps
  • Banded Lat Stretch – 1 Min per side

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Pre-Game: 3 Rounds

  • Run the stairs
  • 3 Shoulder To Overhead (ascending weights)
  • 5 Jump Squats 

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Workout: For Time

21 – 18 – 15 – 12 – 9 – 6 – 3

  • Calorie Row/Bike/Runner
  • Box Jump Overs (24”/20”)
  • Shoulder To Overhead (105/75)

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Cardio Option: For Time

21 – 18 – 15 – 12 – 9 – 6 – 3

  • Calorie Row/Bike/Runner
  • Box Jump Overs (24”/20”)
  • Atomic Sit Ups (25/15)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations