WOD: Saturday, March 9th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre Game: 9 Minute EMOM 

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 3 Overhead Lunge steps per side + 6 alternating box step ups
  • Min 3: :20s Handstand Hold + :03s Negative

 

Workout: 2019 Open Workout “19.3”

  • 200 Ft Overhead Walking lunge (50/35)
  • 50 Weighted Box Step Ups (24″/20″)
  • 50 Strict Handstand Push Ups
  • 200 Ft Handstand Walk

Time Cap: 10 Minutes

 

Cardio Option: Chipper (10 Minute Cap)

  • 200 Ft Walking lunge
  • 50 Box Step Ups (24″/20″)
  • 50 Strict Handstand Push Ups
  • 200 Ft Handstand Walk

 

Strength: Bench Press

  • 5 sets x 3 Reps @80-85% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings