WOD: Wednesday, May 29th, 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
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 5 Overhead Squats (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: 5 Rounds

  • 300 Meter Run
  • 12 Toes 2 Bar
  • 12 Overhead Squats (95/65)

*B/W Rounds= 24 Alternating Lunges w/ DB/KB Overhead (50/35)(24k/16k)

**CRX= 50 ft. Handstand Walk b/w rounds (25 ft sections)

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Cardio Option: 5 Rounds

  • 300 Meter Run
  • 12 Toes 2 Bar
  • 24 Med Ball Jump Squats (20/14)

*B/W Rounds= 24 Alternating Lunges w/ DB/KB Overhead (50/35)(24k/16k)

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Endurance: Assault Bike Sprints

  • Tabata – :20s ON / :10s OFF x 8 sets

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Core: 4 Rounds

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations