WOD: Monday, October 28th, 2019

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :15s Wall Sit

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Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 7 Power Snatches (105/75)
  • 14 Alternating Pistol Squats
  • (21/18) Calorie Row/Bike/Runner

-Then-

  • Buy Out: 800 Meter Run

*Pistol Scale= KB Goblet Squats (24k/16k)

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Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 21 Rage Balls (20/15)
  • 14 Alternating Pistol Squats
  • (21/18) Calorie Row/Bike/Runner

-Then-

  • Buy Out: 800 Meter Run

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Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Side Crunches