WOD: Saturday, June 9th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Tempo Overhead Squats (ascending weights)
  • Frog Stretch – 1:30 Hold


Pre-Game: 4 Rounds

  • Calorie Runner/Bike (9/7)
  • 5 Atomic Sit ups
  • 3 Overhead Squats (ascending weights)

 

Workout: AMRAP x 15 Minutes

  • 200 Meter Run
  • 10 Toes 2 Bar
  • 5 Overhead Squats (135/85)

 

Fitness Rx: AMRAP x 15 Minutes

  • 200 Meter Run
  • 10 Toes 2 Bar
  • 10 Overhead Squats (95/65)

 

Endurance: Air Runner Intervals

  • 5 sets of :30s hard x :30s off

 

Core: 4 Rounds

  • 15 Hollow Rocks
  • 30 Russian Twists