WOD: Thursday, January 10th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Samson Stretch – 1 Minute per side
Pre-Game: 4 Rounds (12 Minute Cap)
- Calorie Row/Bike/Runner (10/8)
- 3 Power Snatches (ascending weights)
- :15s Wall Sit
Workout: Chipper
- 80 Double Unders
- 40 Wall Balls (20/14)
- 12 Power Snatches (95/65)
-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-
- 60 Double Unders
- 30 Wall Balls (20/14)
- 9 Power Snatches (95/65)
-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-
- 40 Double Unders
- 20 Wall Balls (20/14)
- 6 Power Snatches (95/65)
CRX: Wall Balls (30/20) / Power Snatches (115/85)
Cardio Option: Chipper
- 80 Double Unders
- 40 Wall Balls (20/14)
- 20 GHD Sit ups
-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-
- 60 Double Unders
- 30 Wall Balls (20/14)
- 15 GHD Sit ups
-Calorie Row (50/35) OR Calorie Bike/Runner (40/30)-
- 40 Double Unders
- 20 Wall Balls (20/14)
- 10 GHD Sit ups
Core: 4 Rounds
- 10 Knee Raises
- :20s Hanging Knee Raise Hold
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