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
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