WOD: Sunday, September 15th, 2019

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Minute Cap)

• Run the stairs
• 3 Overhead Squats (ascending weights)
• 20 Switches

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Workout: For Time

7 – 9 – 11 – 13 – 15

• Overhead Squats (95/65)

14 – 18 – 22 – 26 – 30

• DB/KB Alternating Box Step Ups (50/35)(24k/16k)

B/W Rounds: 200 Meter Run

*ONE DB/KB and all step ups done to a 20” box

*Alternating reps on step ups (1:1)

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Cardio Option: For Time

21 – 27 – 33 – 39 – 45

• Med-Ball Jump Squats (20/14)

14 – 18 – 22 – 26 – 30

• DB/KB Alternating Box Step Ups (50/35)(24k/16k)

B/W Rounds: 200 Meter Run

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Skill: Kipping Work

• Beginner: 5 Sets of 10 Kip Swings
• Intermediate: 5 sets of 5 Kip Swings + 1 Pull up OR toes 2 bar
• Advanced: 5 sets x 8-10 Kipping pull ups OR toes 2 bar

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Core: 5 Rounds

• 30 Bicycle Crunches
• 30 Muffin Toppers (35/25)