WOD: Tuesday, August 27th, 2019

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Warm-up: Group Dynamic                      

  • PVC Lateral hop Tabata – 2 Minutes
  • Frog Stretch – 1:30 HOLD

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Pre Game: 4 Rounds (12 Minute Cap)

  • (7/5) Calorie Row/Bike/Runner
  • 3 Squat Snatches (ascending weights)

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Workout: For Time

2 Rounds

  • 200 Meter Run
  • 4 Squat Snatches (115/85)
  • 24 Double Unders

-Into-

2 Rounds

  • 300 Meter Run
  • 6 Squat Snatches (115/85)
  • 36 Double Unders

-Into-

2 Rounds

  • 400 Meter Run
  • 8 Squat Snatches (115/85)
  • 48 Double Unders

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Cardio Option: For Time

2 Rounds

  • 200 Meter Run
  • 12 Rage Balls (20/15)
  • 24 Double Unders

-Into-

2 Rounds

  • 300 Meter Run
  • 18 Rage Balls (20/15)
  • 36 Double Unders

-Into-

2 Rounds

  • 400 Meter Run
  • 24 Rage Balls (20/15)
  • 48 Double Unders

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Core: 5 Rounds

  • 20 Weighted reach the ceilings (25/15)
  • 30 Russian Twists (25/15)