WOD: Tuesday, January 2nd, 2017

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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