WOD: Sunday, October 20th, 2019

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Warm-up: Group Dynamic    

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Shoulder Stretch – 1 Min Per side

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Pre Game: 4 Rounds (12 Min Cap)

  • Run the stairs
  • 3 Hang Power Snatches (ascending weights)
  • 5 Broad Jumps

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Workout: For Time

  • Buy In: Run the Loop

-Then-

3 Rounds

  • (33/27) Calorie Row/Bike/Runner
  • 22 Box Jumps (24”/20”)
  • 11 Hang Power Snatches (95/65)

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Cardio Option: For Time

  • Buy In: Run the Loop

-Then-

3 Rounds

  • (33/27) Calorie Row/Bike/Runner
  • 22 Box Jumps (24”/20”)
  • 11 Burpee Rage Balls (20/15)

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Bicycle Crunches