WOD: Sunday, February 17th, 2019
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- PVC Pass Throughs – 15 Reps
Pre-Game: 4 Rounds
- Run the stairs
- 3 Shoulder to Overhead (ascending weights)
- 5 KB Goblet Squats (16k/12k)
Workout: AMRAP x 21 Minutes
- (18/15) Calorie Row/Bike/Runner
- 15 Wall Balls (20/14)
- 12 Shoulder to Overhead (95/65)
- 9 Ring/Matador Dips
*CRX: 3 Ring/Bar Muscle Ups
Cardio Option: AMRAP x 21 Minutes
- (18/15) Calorie Row/Bike/Runner
- 15 Wall Balls (20/14)
- 12 Ab-Mat Sit ups
- 9 Ring/Matador Dips
Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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