WOD: Thursday, June 20th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights) *From the floor
  • :15s Hollow Hold

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Workout: For Time

  • 60 Ab-Mat Sit Ups
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 40 Hand Release Push Ups
  • 30 Front Squats (115/85)
  • 40 Hand Release Push Ups
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 60 Ab-Mat Sit Ups

*CRX: 30 Front Squats (155/105)

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Cardio Option: For Time

  • 60 Ab-Mat Sit Ups
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 40 Hand Release Push Ups
  • 60 Med Ball Jump Squats (20/14)
  • 40 Hand Release Push Ups
  • (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
  • 60 Ab-Mat Sit Ups

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • 30 Russian Twists (25/15)