WOD: Sunday, July 29th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral hop tabata – 2 Minutes
  • Banded Pull a-parts – 30 Reps
  • Frog Stretch – 1:30 Hold

 

Pre Game: 4 Rounds

  • 25 Double Unders
  • 5 Atomic Sit ups (25/15)
  • 5 Russian KB Swings (ascending weights)

 

Workout: 12 Rounds

  • 200 Meter Run
  • 12 Ab-Mat sit ups
  • 12 Air Squats
  • 12 pull ups
  • 12 Russian KB swings (24/16)

 

Accessory Work: Single Arm Pressing

  • 5 sets x 8 Reps each side of Single arm DB Presses

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations