WOD: Tuesday, September 17th, 2019

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

• 30 Double Unders
• 5 Shoulder to Overhead (ascending weights)
• 5 Plyo Push Ups

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• 15 Box Jumps (30”/24”)
• 12 Shoulder to Overhead (125/80)
• 9 Ring/Matador Dips

-Then-

• Buy Out: 800 Meter Run

*CRX: 3 Ring/Bar Muscle Ups

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• 15 Box Jumps (30”/24”)
• 24 Rage Balls (20/15)
• 9 Ring/Matador Dips

-Then-

• Buy Out: 800 Meter Run

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Core: 4 Rounds

• 15 Weighted Reach the Ceilings (25/15)
• 30 Russian Twists (25/15)