WOD: Friday, June 14th, 2019

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • Run the stairs
  • 6 Alternating Back Rack Lunges
  • 5 Broad Jumps

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Workout: 4 Rounds (1 Minute Stations / :15s Transition)

  • Station 1: Max Ab-Mat Sit Ups
  • Station 2: Max Alternating Back Rack Lunges (95/65)
  • Station 3: Max Box Jumps (24″/20″)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

*Score is a total count through all stations / start at 0 every round

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Cardio Option: 4 Rounds (1 Minute Stations / :15s Transition)

  • Station 1: Max Ab-Mat Sit Ups
  • Station 2: Max Switches
  • Station 3: Max Box Jumps (24″/20″)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions