WOD: Tuesday, July 23rd, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- PVC Pass Throughs – 15 Reps
- PVC Lat Stretch – :30s Per side x 3
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Pre-Game: 4 Rounds (10 Minute Cap)
- Run the stairs
- 3 Push Press (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
2 Rounds
- 15 Burpees
- 12 Push Press (95/65)
- 9 Toes 2 Bar
-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-
2 Rounds
- 12 Burpees
- 9 Push Press (115/85)
- 6 Toes 2 Bar
-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-
2 Rounds
- 9 Burpees
- 6 Push Press (135/95)
- 3 Toes 2 Bar
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Cardio Option: For Time
2 Rounds
- 15 Burpees
- 9 Atomic Sit Ups (25/15)
- 9 Toes 2 Bar
-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-
2 Rounds
- 12 Burpees
- 6 Atomic Sit Ups (25/15)
- 6 Toes 2 Bar
-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-
2 Rounds
- 9 Burpees
- 3 Atomic Sit Ups (25/15)
- 3 Toes 2 Bar
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Mountain Climbers
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