WOD: Thursday, November 29th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Devils Press (ascending weights)
  • 5 Broad Jumps

 

Workout: For Time

21-18-15-12-9-6

  • Calorie Row/Bike/Runner
  • Devils Press (25/20)(12k/8k)
  • Box Jumps (24″/20)

*CRX: Devils Press (35/25)(16k/12k)

 

Cardio Option: For Time

21-18-15-12-9-6

  • Calorie Row/Bike/Runner
  • Burpee – Rage Balls (20/15)
  • Box Jumps (24″/20)

 

Core: 5 Rounds

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