WOD: Thursday, January 25th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Continuous movement
  • 1 Minute of high knees and butt kicks (alt every :15)
  • 1 Minute of big and small arm circles (alt every :15)
  • Wall Calf Stretch – 1 Minutes each side


Pre-Game: 5 Rounds 

  • Calories Row/Bike (12/9)
  • 6 Broad Jumps
  • 3 Hang Power Cleans (ascending weights)

 

Workout: “Chipper” For Time

  • 50 Box Jumps (24/20)
  • 25 Hang Power Cleans (95/65)
  • 15 Pull ups
  • 40 Box Jumps (24/20)
  • 20 Hang Power Cleans (95/65)
  • 10 Pull Ups
  • 30 Box Jumps (24/20)
  • 10 Hang Power Cleans (95/65)
  • 5 Pull ups

 

Endurance: Assault Bike

  • 5 Minutes straight
  • First :30 all out sprint, next :30 very slow pedal

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • 1 Minute Plank