WOD: Monday, November 20th, 2017

Warm-up: Group Dynamic

  • Banded lateral walks
  • KB Goblet Squat Hold – 1 min
  • Hollow Rocks – 20 Reps

 

Pre-Game: 4 Rounds

  • 3 Back Squats (Ascending Weights)
  • 6 Tuck Jumps
  • 12 Step-ups (24/20)

 

Workout: 6 Rounds

  • 200M Run
  • 5 Back Squats (255/150) – From the Rack
  • 10 Box Jumps (27/23)

 

Endurance: Tabata Assault Bike

  •  :20 on, :10 off – 8 Rounds

 

Core: 4 Rounds

  • 15 Touch the Ceilings
  • 15 Kick the Ceilings