WOD: Tuesday, January 16th, 2018

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Sumo Inchworm Push ups (5-4-3-2-1)


Pre-Game: 4 Rounds

  • 3 Hang Power Snatches (ascending weights)
  • 6 Burpees
  • 9 Calories on Rower/Bike

 

Workout: “Chipper”  For Time

  • 100 Double Unders
  • 50 Hang Power Snatches (115/75)
  • 25 Toes 2 Bar
  • 80 Double Unders
  • 40 Hang Power Snatches (115/75)
  • 20 Toes 2 Bar
  • 60 Double Unders
  • 30 Hang Power Snatches (115/75)
  • 15 Toes 2 Bar

 

Strength: Overhead Squat

  • Build to a nice set of 3 off of the rack

 

Core: 5 Rounds

  • 15 V-Ups
  • 1 Minute Plank