WOD: Saturday, January 26th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights) *from the floor
  • :15s Knee Raise Hold

 

Workout: 10 Rounds (30 Minute Cap)

  • 12 Wall Balls (20/14)
  • 8 Toes 2 Bar
  • 4 Front Squats (205/125) *From the floor

 

Cardio Option: 10 Rounds (30 Minute Cap)

  • (16/14) Calorie Row/Bike/Runner
  • 12 Wall Balls (20/14)
  • 8 Toes 2 Bar

 

Strength: Bench Press

  • 5 sets x 3 Reps @70-80%

*Tempo for the bench press is 4 seconds on the way down and on the way up

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings