WOD: Thursday, September 12th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre-game: 9 Minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 5 Front Squats (ascending weights)
  • Min 3: 5 Hanging Knee Raises + :15s HOLD

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

  • Station 1: Max Calorie Row/Bike/Runner
  • Station 2: Max Toes 2 Bar
  • Station 3: Max Front Squats (125/85)
  • Station 4: Max Ab-Mat Sit Ups
  • Station 5: Rest

*Score is an accumulation through all 4 stations, Reset at “0” every new round

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

  • Station 1: Max Calorie Row/Bike/Runner
  • Station 2: Max Toes 2 Bar
  • Station 3: Max KB Goblet Squats (24k/16k)
  • Station 4: Max Ab-Mat Sit Ups
  • Station 5: Rest

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Core: 5 Rounds

  • 15 AB-Wheels
  • 30 Side Crunches