WOD: Sunday, March 17th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3-5 Deadlifts (ascending weights)
  • :10s Hanging Knee Raise HOLD

 

Workout: For Time

  • Buy In: 800 Meter Run OR 1,000 Meter Row

-Then-

4 Rounds

  • 8 Toes 2 Bar
  • 12 Deadlifts (185/125)
  • 48 Double Unders

-Then-

  • Buy Out: 800 Meter Run OR 1,000 Meter Row

 

Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1,000 Meter Row

-Then-

4 Rounds

  • 8 Toes 2 Bar
  • 24 Russian KB Swings (24k/16k)
  • 48 Double Unders

-Then-

  • Buy Out: 800 Meter Run OR 1,000 Meter Row

 

Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Hollow Hold