WOD: Tuesday, March 5th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps per side
  • Pigeon Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

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

 

Workout: 5 Rounds

  • 400 Meter Row OR 300 Meter Run
  • 12 Burpee Box Jumps (24″/20″)
  • Clusters (ascending weights / descending reps)

*Rd 1: 10 (95/65), Rd 2: 8 (115/85), Rd 3: 6 (135/95), Rd 4: 4 (155/105), Rd 5: 2 (185/115)

*Bike Option: Calorie Bike (18/15)

 

Cardio Option: 5 Rounds

  • 400 Meter Row OR 300 Meter Run
  • 12 Burpee Box Jumps (24″/20″)
  • 21 Atomic Sit ups (25/15)

 

Core: 4 Rounds

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