WOD: Monday, January 21st, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Couch Stretch – 1 Minute Per side
Pre-Game: 4 Rounds
- Run the stairs
- 3 Squat Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
Workout: For Time
- Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
-Then-
15-12-9-6-3
- Burpees Over the Bar
- Squat Cleans (155/105)
- Toes 2 Bar
-Then-
- Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
Cardio Option: For Time
- Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
-Then-
15-12-9-6-3
- Burpees
- Med-Ball Cleans x 2 (20/14)
- Toes 2 Bar
-Then-
- Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)
Core: 4 Rounds
- 15 Long Sit ups
- 30 Flutter Kicks
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