WOD: Friday, January 12th, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps each side
  • Banded Shoulder rotations – 10 Reps each side
  • Banded Shoulder Stretch – 1 min each side


Pre-Game: 4 Rounds

  • 1 Round of Mini Cindy (3 pull ups, 6 Push ups, 9 air squats)
  • 3 Dumbbell Man Makers (ascending weights)
  • 5 Broad Jumps

 

Workout: 4 Rounds

  • 30 Calories on Rower/Bike
  • 20 Man Makers (35/25)
  • 10 Box Jumps (24/20)

 CRX: Box Jumps (30/24)

 

Cardio Option: 4 Rounds

  • 500 Meter Row/Run
  • 25 GHD sit ups
  • 25 Cal Bike
  • 10 GHD sit ups

 

Strength: Bench Press

  • Sets of 3 for Max Weight

 

Core: 5 Rounds

  • 15 GHD sit ups
  • 15 GHD back extensions