WOD: Tuesday, January 2nd, 2017
Warm-up: Group Dynamic
- Banded Lat Pulls – 10 Reps each Side
- Banded Shoulder Dislocates – 10 Reps each side
- Banded Shoulder Stretch – 1 min each side
Pre-Game: 8-Min EMOM
- Min 1: Calories on Rower/Bike (15/10)
- Min 2: 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air squats)
- Min 3: 6 Broad Jumps
Workout: 4 Rounds (1 minute Stations, :15s Transition)
- Station 1: Max American KB Swings (24k/16k)
- Station 2: Max Chest 2 Bar Pull ups
- Station 3: Max Burpee Box Jumps (24/20)
- Station 4: Max Calories on Assault Bike
- Station 5: Rest
*Score is a running count through all stations
Strength: Overhead Squats
- 3 sets – 1 Rep with a 5-10 second pause in the bottom of squat
Core: 5 Rounds
- 15 V-Ups
- 20 Russian Twists
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