WOD: Sunday, April 14th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • (10/8) Calorie Row OR Bike
  • 5 Front Squats (ascending weights)
  • :10s Chin over bar Hold OR Top of Ring Row hold 

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Workout: 18 Minute Ladder

2-4-6-8-10-12-14-16-18-20-22-24….. etc

  • Pull ups
  • Front Squats (115/85)

*Before each round of pull ups complete: 20 Double Unders (workout starts on DU)

*Score is last full round completed + any partial reps in following round

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Cardio Option: 18 Minute Ladder

2-4-6-8-10-12-14-16-18-20-22-24….. etc

  • Pull ups
  • Medicine Ball Jump Squats (20/14)

*Before each round of pull ups complete: 20 Double Unders (workout starts on DU)

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold