WOD: Friday, June 15th, 2018

Warm-up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• PVC Tempo Overhead Squats – 10 SLOW Reps
• Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• Run the stairs
• 5 Overhead Squats (ascending weights)
• 5 Broad Jumps

Workout: For Time

21-15-9-15-21 

• Overhead Squats (75/55)
• Box Jumps (24/20)

B/W Rounds: 400 Meter Run

Cardio Option: 4 Rounds

• 400 Meter Run/Row
• 25 GHD Sit ups
• 20 Rage Balls (20/15)

Strength: Bench Press + Curls

• 5 sets x 5 Reps @moderate weight superset with 10 DB Curls each arm

Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions