WOD: Saturday, July 14th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops
  • Tempo PVC Overhead Squats – 10 SLOW Reps
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 4 Rounds

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

 

Workout: 3 Rounds

  • 400 Meter Run
  • 30 AB-Mat sit ups
  • 20 Overhead Squats (115/80)
  • 10 Box Jumps (30/24)

 

Strength: Bench Press

  • 5 sets of 5 Reps @moderate-heavy weight

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations