WOD: Wednesday, January 16th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • Calorie Row OR Bike (10/8)
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: For Time

3 Rounds

  • 15 Wall Balls (20/14)
  • 12 Sumo Deadlift High Pulls (75/55)
  • 6 Burpees

2 Rounds

  • 21 Wall Balls (20/14)
  • 15 Sumo Deadlift High Pulls (75/55)
  • 9 Burpees

1 Round

  • 27 Wall Balls (20/14)
  • 18 Sumo Deadlift High Pulls (75/55)
  • 12 Burpees

 

Cardio Option: For Time

3 Rounds

  • 15 Wall Balls (20/14)
  • 12 Russian KB Swings (24k/16k)
  • 6 Burpees

2 Rounds

  • 21 Wall Balls (20/14)
  • 15 Russian KB Swings (24k/16k)
  • 9 Burpees

1 Round

  • 27 Wall Balls (20/14)
  • 18 Russian KB Swings (24k/16k)
  • 12 Burpees

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold