WOD: Saturday, April 13th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt Kicks, Lateral Hops
  • PVC Pass Throughs – 15 Reps

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Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • 5 Broad Jumps

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Workout: For Time

4 Rounds

  • (18/15) Calorie Row/Bike/Runner
  • 15 Box Jumps (24″/20″)
  • Power Snatches (ascending weights / descending reps)

*12 Reps (95/65), 9 Reps (115/85), 6 Reps (135/95), 3 Reps (155/105)

*Can sub out calorie row/bike/runner for 200 meter run outside

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Cardio Option: For Time

4 Rounds

  • (18/15) Calorie Row/Bike/Runner
  • 15 Box Jumps (24″/20″)
  • 12 Burpees to a target (pull up bar)

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Core: 4 Rounds

  • 15 Plank Jacks
  • :30 Plank