WOD: Tuesday, January 8th, 2019
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of High Knees, Butt Kicks, PVC Lateral Hops
- Couch Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Squat Cleans (ascending weights)
- :15s Plank on Hands
Workout: For Time
- 500 Meter Row OR 400 Meter Run
- 5 Rounds of Cindy
- 5 Squat Cleans (185/125)
- 400 Meter Row OR 300 Meter Run
- 4 Rounds of Cindy
- 4 Squat Cleans (185/125)
- 300 Meter Row OR 200 Meter Run
- 3 Rounds of Cindy
- 3 Squat Cleans (185/125)
*Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats
Cardio Option: For Time
- 500 Meter Row OR 400 Meter Run
- 5 Rounds of Cindy
- 25 Rage Balls (20/15)
- 400 Meter Row OR 300 Meter Run
- 4 Rounds of Cindy
- 20 Rage Balls (20/15)
- 300 Meter Row OR 200 Meter Run
- 3 Rounds of Cindy
- 15 Rage Balls (20/15)
*Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats
Core: 5 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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