WOD: Thursday, October 3rd, 2019
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: 4 Rounds
- Run the stairs
- 3 Front Squats (ascending weights)
- :15s Wall Sit
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Workout: For Time
12 – 9 – 6
- Calorie Row/Bike/Runner
- Box Jumps (30”/24”)
- Front Squats (125/80)
-Into-
21 – 15 – 9
- Calorie Row/Bike/Runner
- Box Jumps (24”/20”)
- Front Squats (95/65)
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Cardio Option: For Time
12 – 9 – 6
- Calorie Row/Bike/Runner
- Box Jumps (30”/24”)
- Med-Ball Jump Squats (20/14) x 2
-Into-
21 – 15 – 9
- Calorie Row/Bike/Runner
- Box Jumps (24”/20”)
- Med-Ball Jump Squats (20/14) x 2
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Skill Work: Open Prep
- Pick a movement that you would like to work on, the open is around the corner, its never too late to start working on it!
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Core: 5 Rounds
- 15 Reach the ceilings
- 30 Side Crunches
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