WOD: Saturday, April 27th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

• (7/5) Calorie Bike/Runner/Row
• 3 Front Squats (ascending weights) *From the floor
• :15s Hollow Hold

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Workout: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

• 300 Meter Run
• 18 Ab-Mat sit ups
• 9 Front Squats (155/105)

AMRAP x 7 Minutes

• 200 Meter Run
• 12 Ab-Mat sit ups
• 6 Front Squats (185/115)

AMRAP x 5 Minutes

• Run the stairs (100 Meter Runner)
• 9 Ab-Mat Sit ups
• 3 Front Squats (205/125)

*Every 100 Meters = 1 Rep

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Cardio Option: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

• 300 Meter Run
• 18 Ab-Mat sit ups
• 18 Medicine Ball Jump Squats (20/14)

AMRAP x 7 Minutes

• 200 Meter Run
• 12 Ab-Mat sit ups
• 12 Medicine Ball Jump Squats (20/14)

AMRAP x 5 Minutes

• Run the stairs (100 Meter Runner)
• 9 Ab-Mat Sit ups
• 9 Medicine Ball Jump Squats (20/14)

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Core: 4 Rounds

• 30 Mountain Climbers 
• 30 Muffin Toppers (35/25)