WOD: Tuesday, September 24th, 2019

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Warm-up: Group Dynamic    

  • Group Jog – 3 Laps
  • Squat to stand – 10 Reps
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the stairs
  • 3 Squats Cleans (ascending weights)
  • 5 Tempo KB Goblet Squats (16k/12k)

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Workout: Every 5 Minutes for 4 Rounds

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 6 Squat Cleans (135/95)
  • Max Wall Balls (20/14) / Max Calorie Row/Bike/Runner

*Rounds 1 and 3 are max Wall Balls

*Rounds 2 and 4 are max Calories

Total number accumulated across 4 rounds is your score

*CRX: 6 Squat Cleans (185/115)

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Cardio Option: Every 5 Minutes for 4 Rounds

  • 300 Meter Run
  • 9 Bar Over Burpees
  • 12 Med-Ball Squat Cleans (20/14)
  • Max Wall Balls (20/14) / Max Calorie Row/Bike/Runner

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations