WOD: Tuesday, October 23rd, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Squat Cleans (ascending weights)
  • 5 Broad Jumps

 

Workout: For Time

2 Rounds

  • 50 Double Unders
  • 10 Burpee Box Jumps (24″/20″)
  • 5 Squat Cleans (135/95)

– 400 Meter Run –

2 Rounds

  • 40 Double Unders
  • 8 Burpee Box Jumps (24″/20″)
  • 4 Squat Cleans (155/105)

-400 Meter Run-

2 Rounds 

  • 30 Double Unders
  • 6 Burpee Box Jumps (24″/20″)
  • 3 Squat Cleans (185/115)

 

Cardio Option: For Time

2 Rounds

  • 50 Double Unders
  • 10 Burpee Box Jumps (24″/20″)
  • 20 Rage Balls (20/15)

– 400 Meter Run –

2 Rounds

  • 40 Double Unders
  • 8 Burpee Box Jumps (24″/20″)
  • 16 Rage Balls (20/15)

-400 Meter Run-

2 Rounds 

  • 30 Double Unders
  • 6 Burpee Box Jumps (24″/20″)
  • 12 Rage Balls (20/15)

 

Endurance: Assault Runner Sprints

  • 5 sets x :20s all out sprint, :40s easy jog

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold