WOD: Wednesday, September 26th, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • 5 Broad Jumps

 

Workout: 4 Rounds (3 Minutes of Work/ :90s of Rest)

  • 300 Meter Run
  • 12 Deadlifts (225/155)
  • Max Box Jump Overs (24″/20″)

*Score is max box jump overs per round

**If raining sub Calorie Row (18/15), Calorie Bike/Runner (15/12)

 

Skill Work: Kipping 

  • Working on the kipping motion, kipping pull ups, toes to bar, etc.

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold