WOD: Tuesday, January 23rd, 2018

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • Frankenstein Walks (down and back)
  • Duck Walks (down and back)
  • Lunge and twist (down and back)
  • Couch Stretch – 1 minute each side


Strength: Front Squat

  • 5 sets – 5 Reps @70% of your 1 rep max

 

Workout: 15 Minute Ladder

(3,6,9,12,15,18,21,etc..)

  • Thrusters (95/65)
  • Bar Over Burpees

 

Skill: Handstand Push ups

  • EMOM x 10

Pick a number that you can maintain for all ten minutes, or work on handstand push ups for 10 minutes

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 10 Evil Wheels