WOD: Tuesday, July 17th, 2018

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Sumo Inchworm Push ups – 5-4-3-2-1
• Couch Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• Run the Stairs
• 5 Back Squats (ascending weights)
• 1 Round of Mini Cindy (3 pull ups, 6 Push ups, 9 air squats)

Workout: AMRAP x 18 Minutes

• Buy In: Calorie Row/Bike/Run (40/35)

-Then-

In Remaining time, AMRAP of:

• 40 Double Unders
• 20 Back Squats (95/65)
• 10 Pull ups

*Back Squats are from the ground

Endurance: Assault Bike + Switches

• 4 sets – :10s sprints + 20 Switches As fast as possible

Rest as needed between sets

Core: 4 Rounds

• 20 Kick the ceilings
• 20 Reach the ceilings