WOD: Sunday, July 1st, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold


Pre-Game: 4 Rounds 

  • Run the Stairs
  • 5 Thrusters (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: AMRAP x 20 Mins

  • Calorie Row/Bike/Runner (21/18)
  • 15 Thrusters (75/55)
  • 9 Pull Ups

 

Endurance: Runner Intervals

  • 4 sets – :30s Hard + :30s easy

 

Core: 4 Rounds

  • 30 Russian Twists
  • 30 Muffin Toppers (25/15)