WOD: Monday, January 22nd, 2018

Warm-up: Group Dynamic

  • PVC Pass Throughs – 12 Reps
  • Tabata Lateral PVC hops – 2 minutes
  • Frog Stretch – 1 minute


Pre-Game: 4 Rounds (10 min Cap)

  • 21 Double Unders
  • 7 Russian KB Swings (24k/16k)
  • 3 Power Snatches (ascending weights)

 

Workout: For Time

50-40-30-20-10

  • Wall Balls (20/14)

10-8-6-4-2

  • Power Snatches (115/85)

B/W Rounds= 300 Meter Run

CRX= Power Snatches (135/95)

  

Endurance: Assault Bike Intervals

  • 3 sets of 1 minute on, 1 minute off
  • Max cals in 1 minute

 

Core: 5 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations