WOD: Saturday, January 18th, 2020

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 30 Double Unders
  • 3 Power Snatches (ascending weights)
  • 5 Jump Squats

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Workout: AMRAP x 21 Minutes

  • 16 Box Jumps (24”/20”)
  • 12 DB/KB Goblet Squats (24k/16k)(50/35)  
  • 8 Power Snatches (105/75)

*Every 3 Minutes complete: (9/7) Calorie Row/Bike/Runner

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Cardio Option: AMRAP x 21 Minutes

  • 16 Box Jumps (24”/20”)
  • 12 DB/KB Goblet Squats (24k/16k)(50/35)  
  • 16 Atomic Sit Ups (25/15)

*Every 3 Minutes complete: (9/7) Calorie Row/Bike/Runner

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Strength: Bench Press + Strict Pull Ups  

  • 5 Sets x 5 Reps + 5 Strict Pull Ups

*Build up in weight on the bench to a moderate set of 5

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank