WOD: Saturday, February 23rd, 2019

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Warm-up: Group Dynamic

  • Group Jog – down and back x 2
  • Duck Walk – down and back
  • Frankenstein Walk – down and back
  • Samson Lunge Walk – down and back
  • Ankle Rig Stretch – 1 Minute per side

 

Pre-Game: 8 Minute EMOM

  • Minute 1: 1 Round of Mini Cindy
  • Minute 2: :30s Row/Bike/Runner (increasing intensity)

*Mini Cindy = 3 Pull ups / Ring Rows, 6 Push ups, 9 Air Squats

 

Workout: 2019 Open Workout “19.1”

AMRAP x 15 Minutes

  • 19 Wall Balls (20/14)
  • 19 Calorie Row

 

Strength: Bench Press

  • 5 sets x 1 Rep @80-85% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings