WOD: Tuesday, September 25th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Tempo Overhead Squats – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: For Time

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/40)

-Then-

4 Rounds

  • 36 Double Unders
  • 18 Overhead Squats (75/55)
  • 9 Handstand Push ups

-Then-

  • Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/40)

*Handstand Push up Modification: 2:1 Hand Release Push ups (18 Reps)

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)