WOD: Sunday, August 18th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • PVC Lat Stretch – :30s per side x 3

——————————————————————————————————–

Pre Game: 9 Minute EMOM

  • Min 1: (9/7) Calorie Row/Bike/Runner
  • Min 2: 5 Power Snatches (ascending weights)
  • Min 3: :30s Plank ON Hands

——————————————————————————————————–

Workout: 4 Rounds (4 Minutes ON / 2 Min OFF)

  • 300 Meter Run
  • 30 Double Unders
  • 12 Power Snatches (75/55)
  • *Max Calorie Row/Bike/Runner

**Score is max calories every round, start at “0” each new round

——————————————————————————————————–

Cardio Option: 4 Rounds (4 Minutes ON / 2 Min OFF)

  • 300 Meter Run
  • 30 Double Unders
  • 21 Rage Balls (20/15)
  • *Max Calorie Row/Bike/Runner

——————————————————————————————————–

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations