WOD: Tuesday, October 1st, 2019

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Warm-up: Group Dynamic 

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Min Per side

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Pre-Game: 4 Rounds

  • (8/6) Calorie Row/Bike/Runner
  • 6 Alternating Front Rack Lunges
  • 3 Power Cleans

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Workout: For Time

  • 400 Meter Run

into

3 Rounds

  • 20 Wall Balls (20/14)
  • 20 Alternating Front Rack Lunges (95/65)

-200 Meter Run-

3 Rounds

  • 20 Wall Balls (20/14)
  • 20 Power Cleans (95/65)

into

  • 400 Meter Run

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Cardio Option: For Time

  • 400 Meter Run

into

3 Rounds

  • 20 Wall Balls (20/14)
  • 60 Switches

-200 Meter Run-

3 Rounds

  • 20 Wall Balls (20/14)
  • 10 Calorie Row/Bike/Runner

into

  • 400 Meter Run

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Core: 5 Rounds

  • 15 Kick the Ceilings
  • 30 Flutter Kicks