WOD: Wednesday, September 12th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Lat Stretch – :30s each direction
- Samson Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Air Runner
- 5 Atomic Sit ups (25/15)
- 3 Clusters (ascending weights)
Workout: 5 Rounds (3 Minutes of Work/ :90s of Rest)
- 12 Clusters (115/85)
- 8 Pull Ups
- Max Calorie Row/Bike/Air Runner
*Score is total number of calories per round, each round starts back at 0
Skill Work: Rope Climbs
- Working on linking your feet or legless climbs
Core: 4 Rounds
- 15 V-Ups
- :30s Superman Hold
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