WOD: Thursday, February 28th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Snatches  (ascending weights)
  • :15s Wall Sit

 

Workout: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 21 Wall Balls (20/14)
  • 7 Squat Snatches (95/65)

AMRAP x 7 Minutes

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 5 Squat Snatches (105/75)

AMRAP x 5 Minutes

  • Run the Stairs (100 Meter Runner)
  • 9 Wall Balls (20/14)
  • 3 Squat Snatches (115/85)

*Rowing Option: 400 Meter Row, 300 Meter Row, 200 Meter Row

 

Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 21 Wall Balls (20/14)
  • 14 Burpee Rage Balls (20/15)

AMRAP x 7 Minutes

  • 200 Meter Run
  • 15 Wall Balls (20/14)
  • 10 Burpee Rage Balls (20/15)

AMRAP x 5 Minutes

  • Run the Stairs (100 Meter Runner)
  • 9 Wall Balls (20/14)
  • 6 Burpee Rage Balls (20/15)

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)