WOD: Friday, September 6th, 2019
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high Knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute per side
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Pre Game: 3 Rounds
- Run the stairs
- 10 Alternating Back Rack Lunges (ascending weights)
- :15s Hollow Hold
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Workout: For Time
- 50 Burpee Box Jumps (24”/20”)
- 50 Alternating Back Rack Lunges (95/65)
- 50 Ab-Mat Sit Ups
*Break reps ups however you want
*Examples: 5 Rounds of 10’s / Chipper style (25-15-10) / 2 Rounds of 25’s
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Cardio Option: For Time
- 50 Burpee Box Jumps (24”/20”)
- 100 Weighted Switches (50/35)
- 50 Ab-Mat Sit Ups
*Break reps ups however you want
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Endurance: Assault Bike Tabata
- :20s on – :10s off x 8 sets
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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