WOD: Saturday, June 23rd, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Thrusters (ascending weights)
  • 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 air squats)

 

Workout:  AMRAP x 20 Minutes

  • 21 Calorie Row/Bike/Runner
  • 7 Thrusters (135/95)
  • 3 Ring/Bar Muscle Ups

Fitness Rx: AMRAP x 20 Minutes

  • 21 Calorie Row/Bike/Runner
  • 14 Thrusters (95/65)
  • 7 Ring/Matador Dips

 

Skill: Plyometrics

  • Work on plyo push ups or high box jumps/hurdles

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations