WOD: Tuesday, May 14th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Minute per side

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Pre Game: 9 Minute EMOM

• Min 1: 150 Meter Row OR 100 Meter Runner
• Min 2: 3 Overhead Squats (ascending weights)
• Min 3: 1 Round of Strict “Mini Cindy”

*Mini Cindy = 3 Strict Pull Ups / 6 Push ups / 9 Air Squats

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Workout: 4 Rounds

• 48 Double Unders
• 12 Overhead Squats (105/75)
• (6/4) Strict Pull Ups

-Then-

• 1,000 Meter Row OR 800 Meter Run

*The 1K Row OR 800 m Run is only done once AFTER the 4 rounds

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Cardio Option: 4 Rounds

• 48 Double Unders
• 24 Med Ball Jump Squats (20/14)
• (6/4) Strict Pull Ups

-Then-

• 1,000 Meter Row OR 800 Meter Run

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Core: 5 Rounds

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