WOD: Friday, October 25th, 2019

Warm-up: Group Dynamic  

• KB Goblet Squat Tabata – 2 Minutes
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 30 Double Unders
• 5 Overhead Squats (ascending weights)
• :15s Hanging Knee Raise HOLD

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Workout: AMRAP Repeats (:90s Rest b/w each)

AMRAP x 9 Minutes

• 15 Box Jumps (24”/20”)
• 12 Toes 2 Bar
• 9 Overhead Squats (75/55)

AMRAP x 7 Minutes

• 12 Box Jumps (24”/20”)
• 9 Toes 2 Bar
• 6 Overhead Squats (95/65)

AMRAP x 5 Minutes

• 9 Box Jumps (24”/20”)
• 6 Toes 2 Bar
• 3 Overhead Squats (105/75)

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Cardio Option: AMRAP Repeats (:90s Rest b/w each)

AMRAP x 9 Minutes

• 15 Box Jumps (24”/20”)
• 12 Toes 2 Bar
• 9 Med-Ball Jump Squats (20/14)

AMRAP x 7 Minutes

• 12 Box Jumps (24”/20”)
• 9 Toes 2 Bar
• 6 Med-Ball Jump Squats (20/14)

AMRAP x 5 Minutes

• 9 Box Jumps (24”/20”)
• 6 Toes 2 Bar
• 3 Med-Ball Jump Squats (20/14)

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Skill: Open Prep 20.3

• Work on any movements for 20.3 that you may be nervous about

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions