WOD: Thursday, January 18th, 2018

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Warm-up: Group Dynamic

  • Frankenstein Walks (down and back)
  • Single Leg floor touches (down and back)
  • Duck Walks (down and back)
  • Wrist wall stretch – 1 minute

 

Pre-Game: 4 Rounds

  • 200 Meter Row
  • 6 Deck Squats (25/15)
  • 3 Thrusters (ascending weights)

 

Workout: AMRAP 18 Minutes

 

  • 30 Weighted Switches (35/25)
  • 10 Bar Over Burpees
  • 3 Thrusters (increasing every round)

*Thrusters can be done in 3 clusters 

**RX Weights start at (95/65), CRX Start at (115/75)

***Max weight that can be added is 20 lbs total

****Score is heaviest weight lifted.

 

Skill: Pull ups

  • Work on linking a few together, chest to bar, or strict accessory work

 

Core: 4 Rounds

  • 12 Atomic Sit ups (25/15)
  • 24 Flutter Kicks