WOD: Saturday, February 2nd, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • :15s Plank on Hands

 

Workout: For Time

10-9-8-7-6-5-4-3-2-1

  • Burpees over the bar
  • Overhead Squats (135/95)

*B/W Rounds: 25 Double Unders

 

Cardio Option: For Time

10-9-8-7-6-5-4-3-2-1

  • Burpees

20-18-16-14-12-10-8-6-4-2

  • Medicine Ball Cleans (20/14)

*B/W Rounds: 25 Double Unders

 

Strength: Bench Press

  • Build to a heavy single across 8 sets

 

Core: 4 Rounds

  • 20 Long Sit ups
  • 20 Kick the Ceilings