WOD: Wednesday, June 5th, 2019

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Warm-up: Group Dynamic

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

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Pre Game: 3 Rounds

  • (10/8) Calorie Row/Bike/Runner
  • 5 Back Squats (ascending weights) *From the floor

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Workout: 5 Rounds (4 Minutes ON / 1 Min OFF)

  • 300 Meter Run
  • 12 Back Squats (135/95) *From the floor
  • Max Bar Facing Burpees

*Score is max BFB in remaining time per round

**CRX: 12 Back Squats (185/115)

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Cardio Option: 5 Rounds (4 Minutes ON / 1 min OFF)

  • 300 Meter Run
  • 24 Med Ball Jump Squats (20/14)
  • Max Burpees

*Score is max burpees in remaining time

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Skill: Toes 2 Bar

  • Beginner: Work on the hollow to superman swing from the pull up bar
  • Intermediate: 5 sets x 5 Reps to a target
  • Advanced: 8 Minute EMOM of 6-8 Reps per minute

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations