WOD: Sunday, September 1st, 2019

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Warm-up: Group Dynamic                      

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the stairs
  • 3 Shoulder to Overhead (ascending weights)
  • 5 Broad Jumps

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

  • Station 1: Max Shoulder to Overhead (115/85)
  • Station 2: Max Ab-Mat Sit ups
  • Station 3: Max Box Jumps (30″/24″)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

*Score is an accumulation across all 5 stations, start back at “0” every new round (4 total scores)

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

  • Station 1: Max Burpee Rage Balls (20/15)
  • Station 2: Max Ab-Mat Sit ups
  • Station 3: Max Box Jumps (30″/24″)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest

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Core: 5 Rounds

  • 20 Flutter Kicks
  • 20 Kick the ceilings