WOD: Saturday, July 27th, 2019

Warm-up: Group Dynamic

• KB Goblet squat tabata – 2 Minutes
• Couch Stretch – 1 Minute per side

——————————————————————————————————–

Pre Game: 4 Rounds

• Run the stairs
• 3 Clusters (ascending weights)
• :15s Plank On hands

——————————————————————————————————–

Workout: 4 Rounds (4 Minutes ON / :90s Rest )

• 300 Meter Run
• 12 Clusters (105/75)
• Max Lateral Burpee Box Jump Overs (24″/20″)

**CRX: 9 Clusters (135/95)

*Score is max BBJO per round, start at 0 every new round

——————————————————————————————————–

Cardio Option: 4 Rounds (4 Minutes ON / :90s Rest)

• 300 Meter Run
• 24 Med Ball Jump Squats (20/14)
• Max Lateral Burpee Box Jump Overs (24″/20″)

——————————————————————————————————–

Strength: Bench Press

• 5 sets x 3 Reps @80-85% of 1 Rep max

——————————————————————————————————–

Core: 5 Rounds

• 15 Long Sit ups
• 30 Muffin Toppers (35/25)