WOD: Saturday, January 12th, 2018
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Pre-Game: 4 Rounds (12 Minute Cap)
- Run the stairs
- 3 Thrusters (ascending weights)
- :10s Top of Ring/Matador Support hold
Workout: 4 Rounds
- (24/20) Calorie Bike/Runner/Rower
- 18 Box Jumps (24″/20″)
- 12 Ring/Matador Dips
- 6 Thrusters (135/95)
*CRX: Ring Dips are done out of a Ring Muscle Up
Cardio Option: 4 Rounds
- (24/20) Calorie Bike/Runner/Rower
- 18 Box Jumps (24″/20″)
- 12 Ring/Matador Dips
- 12 Med-Ball Cleans (30/20)
Strength: Bench Press + Strict Pull ups
- 5 Sets – 5 Reps Each movement
*pick a moderately heavy weight for the bench press (around 75-85%)
Core: 4 Rounds
- 15 Ab-Wheels
- :30s Superman Hold
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