WOD: Thursday, March 28th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Throughs – 15 Reps
- Frog Stretch – 1:30 Hold
Pre-Game: 4 Rounds (12 Minute Cap)
- 30 Double Unders
- 5 Back Squats (ascending weights)
- :15s Wall Sit
Workout: 4 Rounds (1 Min Rest b/w)
5 Minute AMRAP
- Buy In: 200 Meter Run
-Then AMRAP of-
- 10 Alternating DB/KB Box Step ups (50/35)(24k/16k)
- 10 Back Squats (105/75) *From the floor
*Single DB/KB for step ups and all done to a 20″ box
Cardio Option: 4 Rounds (1 Min Rest b/w)
5 Minute AMRAP
- Buy In: 200 Meter Run
-Then AMRAP of-
- 10 Alternating DB/KB Box Step ups (50/35)(24k/16k)
- 10 Med Ball Jump Squats (20/14)
Skill Work: Ring Dips
- Work on static holds, lowering your body on the rings, or linking reps together
*Example: Tabata (:20s on – :10s off x 8 sets of ring support hold)
Core: 5 Rounds
- 10 Hanging Knee Raises
- :20s Hanging knee raise hold
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