WOD: Wednesday, January 15th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute Per side

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Pre-Game: 9 Minute EMOM

  • Min 1: (7/5) Calorie Row/Bike/Runner
  • Min 2: 5 Back Squats (ascending weights) *From the floor
  • Min 3: 3 Strict Pull Ups + :10s Chin Over bar hold

*OR 5 Ring Rows + :10s Top of ring row hold

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Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 48 Double Unders
  • 12 Back Squats (115/85)
  • 3 Rope Climbs

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike

*You may choose to switch the buy in and buy out

*Rope Climb Sub = 2:1 Rope Ascents (6 Reps) / 3:1 Strict Pull Ups (9 Reps)

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Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 48 Double Unders
  • 24 Med – Ball Jump Squats (20/14)
  • 3 Rope Climbs

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Muffin Toppers (35/25)