WOD: Sunday, April 21st, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass throughs – 15 reps
  • PVC Lat stretch – :30s per side x 3

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Pre-Game: 3 Rounds

  • Run the stairs
  • 5 Push Press (ascending weights)
  • :15s Hollow Hold

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Workout: 4 Rounds

  • 40 Double Unders
  • 20 Push Press (75/55)
  • 40 Ab-Mat Sit ups
  • 200 Meter Run

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Cardio Option: 4 Rounds

  • 40 Double Unders
  • 20 Hand Release Push ups
  • 40 Ab-Mat sit ups
  • 200 Meter Run

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Strength: Bench Press

  • 5 sets x 5 Reps (build to a heavy 5 reps)

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Core: 5 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings