WOD: Sunday, February 4th, 2018

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Warm-up: Group Dynamic

  • Group Jog(down and back) x3
  • Butt Kicks (down and back)
  • Bear Crawl (down and Back)
  • Rig Squat Hold – 1 Minute


Pre-Game: 5 Rounds (with partner) 10 min cap

  • 3 Back Squats (ascending weights)
  • 6 Burpees
  • 9 American KB Swings (24K/16K)

 

Workout: 4 Rounds (Partner Wod) (30 Minute Cap)

  • 1,000 meter Row (500 Each)
  • *30 Back Squats (205/125)
  • B/W Rounds = 50 Ab Mat sit ups (each)

 *While Partner A back squats, Partner B, must hold Kettlebell (24k/16k) at the bottom of a Goblet squat hold

**Back squat reps must be partitioned evenly so that each partner does 15 back squats each round

 

Skill: Toes 2 Bar

  • Work on developing your toes 2 bar, hitting a target, or linking multiple

 

Core: 5 Rounds

  • 20 Long Sit-ups
  • :60 Plank