WOD: Tuesday, April 2nd, 2019
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the stairs
- 3 Squat Snatches (ascending weights)
- :15s Plank on Hands
Workout: 4 Rounds
- 400 Meter Run OR 500 Meter Row
- 16 Alternating Pistol Squats
- *Squat Snatches (ascending weights / descending reps)
- 16 Ring/Matador Dips
*Round 1: 16 Squat Snatches (95/65)
Round 2: 12 Reps (115/85)
Round 3: 8 Reps (135/95)
Round 4: 4 Reps (155/105)
**CRX: 4 Bar Muscle Ups
Cardio Option: 4 Rounds
- 400 Meter Run OR 500 Meter Row
- 16 Alternating Pistol Squats
- 16 Atomic Sit Ups (25/15)
- 16 Ring/Matador Dips
Core: 4 Rounds
- 30 Bicycles
- :30s Hollow Hold
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