WOD: Wednesday, January 17th, 2018

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Warm-up: Group Dynamic

  • Tabata PVC lateral hops – 2 minutes
  • Pigeon Stretch – 1 min each side


Strength: Back Squat

  • 5 sets – 5 Reps @65% of 1 Rep Max

 

Workout: 4 Rounds (1 min Stations, :15s transition)

  • Station 1: Max Box Jumps (24/20)
  • Station 2: Max Sumo Deadlift High pull (75/55)
  • Station 3: Max Calories Assault Bike
  • Station 4: Max Wall Balls (20/14)
  • Station 5: Rest

 *Score is a running count through all stations

 

Skill: Double Unders

  • EMOM x 10

*Pick a number and try to maintain it for 10 minutes

**If you’re new to double unders, spend time practicing

 

Core: 4 Rounds

  • 15  Russian Twists
  • 15 Hollow Rocks