WOD: Wednesday, June 20th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, PVC lateral Hops
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Power Snatches (ascending weights)
  • 5 Broad Jumps

 

Workout:  AMRAP x 20 Minutes

  • 300 Meter Run 
  • 20 Power Snatches (75/55)
  • 10 Box Jumps (30/24)

 

Endurance: Assault Bike Sprints

  • 5 sets x :30s hard + :30s easy

 

Core: 5 Rounds

  • 15 Long Sit ups
  • :30s Plank