WOD: Friday, February 2nd, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of continuous movement
  • 1 Minute of high knees and butt kicks (alternating ever :15)
  • 1 Minute of arm circles (alternating big and small every :15)
  • Sumo Inchworms Push ups (5-4-3-2-1)


Pre-Game: 4 Rounds

  • 5 Front squats (ascending weights)
  • 3 Broad Jumps
  • 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 Air Squats)

 

Workout: 3 Rounds 

  • 30 Front Squats (95/65) *From Floor
  • 20 Burpee Box Jump Overs (24/20)
  • 10 Chest 2 Bar Pull ups

 

Cardio Option: 4 Rounds

  • 500 Meter Row
  • 25 Burpees
  • 25 GHD Sit ups

 

 Strength: Bench Press

  • Work up to a heavy single

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions