WOD: Sunday, April 7th, 2019

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • Run the stairs
  • 3 Hang Power Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: Chipper (30 Minute Cap)

  • 800 Meter Run
  • 75 Wall Balls (20/14)
  • 50 Hang Power Snatches (75/55)
  • 75 Wall Balls (20/14)
  • 800 Meter Run

*Score is either total reps completed in 30 Mins OR final time

 

Cardio Option: Chipper (30 Minute Cap)

  • 800 Meter Run
  • 75 Wall Balls (20/14)
  • 50 American KB Swings (24k/16k)
  • 75 Wall Balls (20/14)
  • 800 Meter Run

 

Core: 5 Rounds

  • 30 Bicycle Crunches
  • 30 Russian Twists (25/15)