WOD: Friday, January 19th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 minutes
  • PVC Pass Throughs – 15 Reps
  • PVC Tempo Overhead Squats – 10 Reps (on a 3 count)


Pre-Game: 4 Rounds

  • 1 Round of Mini Cindy (3 Pull ups + 6 Push ups + 9 Air Squats)
  • 1 Power Snatch + 3 Overhead Squats (ascending weights)

 

Workout: 3 Rounds

  • 30 Calorie Row/Bike
  • 30 Overhead Squats (105/70)
  • 30 Chest 2 Bar Pull ups

 

Cardio Option: 5 Rounds

  • 30 Cal Bike
  • 20 GHD Sit ups
  • 20 Cal Bike
  • 10 GHD Sit ups

 

Strength: Bench and Dips

  • 5 sets of 5 Reps on Bench + max effort dips

 

Core: 5 Rounds

  • 15 GHD sit ups
  • 15 GHD back extensions