WOD: Monday, January 14th, 2018

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Warm-up: Group Dynamic

  • 2 minutes of Movement
  • :20s of high knees, butt kicks, and pvc lateral hops
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Hang Squat Cleans (ascending weights)
  • :15s Handstand Hold OR :15s Plank on hands

 

Workout: 4 Rounds (4 Minutes on / :90s Rest)

  • (18/15) Calorie Bike/Runner/Rower
  • 12 Hang Squat Cleans (115/85)
  • Max Overhead lunge steps w/ Plate 1:1 (45/25)

*Score is # of overhead lunge steps per round

*CRX: Max Handstand Walk in 25 ft sections (Every 5 feet = 1 Rep)

 

Cardio Option: 4 Rounds (4 Minutes on / :90s Rest)

  • (18/15) Calorie Bike/Runner/Rower
  • 24 Medicine Ball Cleans (20/14)
  • Max Switches holding the medicine ball

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings