WOD: Thursday, February 14th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Bird Dogs – 10 Reps per side
  • Hamstring Stretch – 1 minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Deadlifts  (ascending weights)
  • :15s Hollow Hold

 

Workout: Chipper

  • 1,000 Meter Row OR 800 Meter Run
  • 80 Switches
  • 40 Deadlifts (155/105)
  • 20 Toes 2 Bar
  • 40 Deadlifts (155/105)
  • 80 Switches
  • 1,000 Meter Row OR 800 Meter Run

 

Cardio Option: Chipper

  • 1,000 Meter Row OR 800 Meter Run
  • 80 Switches
  • 60 Russian KB Swings (24k/16k)
  • 20 Toes 2 Bar
  • 60 Russian KB Swings (24k/16k)
  • 80 Switches
  • 1,000 Meter Row OR 800 Meter Run

 

Endurance: Assault Bike Intervals

  • 2 Rounds – 30 Cal, 20 Cal, 10 Cal For Time

*Rest :30s between each interval

 

Core: 5 Rounds

  • 30 Bicycles
  • 30 Muffin Toppers (35/25)