WOD: Sunday, January 6th, 2019

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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: 3 Rounds 

  • Run the Stairs
  • 3 Hang Clusters (ascending weights)
  • :10s Knee Raise Hold from pull up bar

 

Workout: Chipper (30 Min Cap)

  • 800 Meter Run
  • 48 Ab-Mat Sit ups
  • 24 Hang Clusters (75/55)

-50 Double Unders-

  • 500 Meter Run
  • 36 Ab-Mat Sit ups
  • 18 Hang Clusters (75/55)

-50 Double Unders-

  • 300 Meter Run
  • 24 Ab-Mat sit ups
  • 12 Hang Clusters (75/55)

 

Cardio Option: Chipper (30 Min Cap)

  • 800 Meter Run
  • 48 Ab-Mat Sit ups
  • 36 Med-ball Cleans (20/14)

-50 Double Unders-

  • 500 Meter Run
  • 36 Ab-Mat sit ups
  • 24 Med-Ball Cleans (20/14)

-50 Double Unders

  • 300 Meter Run
  • 24 Ab-Mat Sit ups
  • 18 Med-ball Cleans (20/14)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 30 Russian Twists