WOD: Tuesday, January 8th, 2018

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • Inchworm (down and back)
  • Lunge and reach (down and back)


Pre-Game: 4 Rounds

  • 200 Meter Run/Row
  • 12 Switches
  • 3 Hang Power Cleans (ascending weights)

 

Workout: 5 Rounds

  • 10 Pull Ups
  • 20 Hang Power Cleans (105/75)
  • 30 Wall Balls (20/14)

 

Endurance: Assault Bike Emom

  • EMOM x 8 mins
  • Min 1: Max Effort Calories
  • Min 2: Rest

 

Core: 4 Rounds

  • 24 Muffin Toppers (25/15)
  • 12 Plate Rainbows