WOD: Monday, June 3rd, 2019

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Warm-up: Group Dynamic

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

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Pre Game: 4 Rounds

  • Run the stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: For Time

40-30-20

  • Alternating DB/KB Box Step Ups (50/35)(24k/16k)

20-15-10

  • Toes 2 Bar

*Every 2 Minutes including the start “0:00” = 1 Squat Clean (205/125)

**All step ups done to a 20″ box

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Cardio Option: For Time

40-30-20

  • Alternating DB/KB Box Step Ups (50/35)(24k/16k)

20-15-10

  • Toes 2 Bar

*Every 2 Minutes including the start “0:00” = 3 Burpees

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Endurance: Assault Bike Reverse Tabata

  • :10s On x :20s OFF x 8 sets

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Core: 4 Rounds

  • 15 Long Sit ups
  • 30 Bicycle Crunches