WOD: Thursday, January 16th, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 6 Alternating DB Snatches (ascending weights)
- 3 Plyo Push Ups
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Workout: Every 4 Minutes for 5 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 12 Toes 2 Bar
- 8 Burpees Over the DB
- *Max Alternating DB Power Snatches (50/35)
Score is a running count of DB Snatches across all 5 Rounds
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Cardio Option: Every 4 Minutes for 5 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 12 Toes 2 Bar
- 8 Burpees
- *Max Rage Balls in remaining time (20/15)
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Core: 5 Rounds
- 15 Long Sit Ups
- :30s Hollow Hold
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