WOD: Sunday, August 19th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push ups – 5-4-3-2-1
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Atomic Sit ups (25/15)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 3 Rounds

  • Calorie Row (50/35), Calorie Bike/Runner (40/30)
  • 30 Wall Balls (20/14)
  • Calorie Row (30/20), Calorie Bike/Runner (20/15)
  • 30 Rage Balls (20/15)

*Can use a wall ball if there are no more slam balls

 

Accessory Work: Barbell Rows 

  • 3 sets x 5-8 Reps

*Focus on pausing at the top of the barbell row

 

Core: 5 Rounds

  • 30 Bicycles
  • :30s Superman Hold