WOD: Monday, January 28th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, PVC lateral Hops
  • Couch Stretch – 1 Minute per side

 

Strength: Back Squat (12-15 Minutes)

  • Build to a one rep max back squat

*Week one of our next strength cycle, if a PR is there, go for it!

 

Workout: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-In remaining time, AMRAP of:

  • 36 Double Unders
  • 12 Alternating Pistols
  • 6 Clusters (105/75)

*Pistol modification/Scale: 12 KB Goblet Squats (24k/16k)

 

Cardio Option: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-In remaining time, AMRAP of:

  • 36 Double Unders
  • 12 Alternating Pistols
  • 12 Medicine Ball Cleans (20/14)

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold