WOD: Thursday, July 12th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Tempo Push ups – 10 Slow Reps
  • Couch Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

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

 

Workout: AMRAP x 18 Minutes

  • 35 Double Unders
  • 11 Thrusters (95/65)
  • 7 Pull ups

CRX: AMRAP x 18 Minutes

  • 35 Double Unders
  • 11 Thrusters (115/75)
  • 7 Chest to Bar pull ups

 

Endurance: Assault Bike + Burpees

  • 4 Rounds – :10s all out sprint + 10 Burpees

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knees to Chest Hold