WOD: Monday, April 1st, 2019
Warm-up: Group Dynamic
- Sumo Inchworm Push ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute Per side
Pre-Game: 9 Minute EMOM
- Minute 1: 150 Meter Row OR 100 Meter Runner
- Minute 2: 3-5 Sumo Deadlift High Pulls (ascending weights)
- Minute 3: 10 KB Goblet Squats (16k/12k)
Workout: 6 Rounds
- 5 Sumo Deadlift High Pulls (135/95)
- 10 Burpees Over the Bar
- 15 Wall Balls (20/14)
*Every 3 Minutes NOT including the start (“0:00”) = 200 Meter Run
Cardio Option: 6 Rounds
- 15 American KB Swings (24k/16k)
- 10 Burpees Over the KB
- 15 Wall Balls (20/14)
*Every 3 Minutes NOT including the start (“0:00”) = 200 Meter Run
Skill Work: Double Unders
- Work on linking double under together and finding your rhythm
Core: 4 Rounds
- 15 Long Sit ups
- 30 Russian Twists (25/15)
There are currently no active social stickers.