WOD: Thursday, August 23rd, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Thrusters (ascending weights)
  • :10s Knee to Chest hold from pull up bar

 

Workout: AMRAP x 20 Minutes

  • 400 Meter Run
  • 24  Alternating Overhead Lunges (35/25)
  • 12 Thrusters (95/65)
  • 8 Toes 2 Bar

 

Endurance: Assault Tabata 

  • :20s on, :10s off x 8 sets on the assault bike OR runner

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain Climbers