WOD: Tuesday, February 12th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Frog Stretch – 1:30 Hold

Pre-Game: 4 Rounds (12 Minute Cap)

• Calorie Row/Bike/Runner (9/7)
• 3 Overhead Squats  (ascending weights)
• 5 Broad Jumps

Workout: 12 Minute AMRAP x 2

12 Min AMRAP

• 300/250 Meter Row OR 200 Meter Air Runner
• 10 Box Jump Overs (24″/20″)
• 5 Overhead Squats (115/85)

-Rest 2 Minutes-

12 Min AMRAP

• 5 Overhead Squats (115/85)
• 10 Box Jump Overs (24″/20″)
• 300/250 Meter Row OR 200 Meter Air Runner

CRX: 5 Overhead Squats (155/105)

Cardio Option: 12 Minute AMRAP x 2

12 Min AMRAP

• 300/250 Meter Row OR 200 Meter Air Runner
• 10 Box Jump Overs (24″/20″)
• 10 Atomic Sit ups (25/15)

-Rest 2 Minutes-

12 Min AMRAP

• 10 Atomic Sit ups (25/15)
• 10 Box Jump Overs (24″/20″)
• 300/250 Meter Row OR 200 Meter Air Runner

CRX: 5 Overhead Squats (155/105)

Core: 4 Rounds

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