WOD: Thursday, January 24th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Throughs – 15 Reps
- Pigeon Stretch – 1 Minute Per side
Pre-Game: 4 Rounds
- Run the stairs
- 3 Hang Power Cleans (ascending weights)
- 3 Thrusters (ascending weights)
Workout: 20 Minute AMRAP
- (18/15) Calorie Row/Bike/Runner
- 15 Hang Power Cleans (105/75)
- 12 Thrusters (105/75)
- 9 Pull Ups
Cardio Option: 20 Minute AMRAP
- (18/15) Calorie Row/Bike/Runner
- 15 GHD Back Extensions
- 12 Atomic Sit ups (25/15)
- 9 Pull Ups
Skill Work: Toes 2 Bar
- Learning how to link your toes 2 bar or complete a 10 Minute EMOM of 5-8 Toes 2 Bar
Core: 5 Rounds
- 15 Ab-Wheels
- 15 Superman Rocks
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