WOD: Monday, January 15th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 25 Reps
- PVC Pass Throughs – 15 Reps
- Single Leg stretch – 1 min each side
Pre-Game: 9-Minute EMOM
- Min1: 3 Deadlifts (ascending weights)
- Min2: :20 Handstand Hold + :03 Negative
- Min3: Calories on Rower/Bike (12/9)
Workout: 21-15-9-9-15-21
- Deadlifts (225/135)
- Handstand Push ups
*CRX: Deadlifts (275/165)
**Handstand Push up sub = push ups x2
Endurance: Assault Bike Work
- Tabata on the Assault bike, :20 on, :10 off
Core: 4 Rounds
- 20 Long Sit-ups
- 20 Superman Rocks
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