WOD: Tuesday, October 29th, 2019

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Warm-up: Group Dynamic 

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Pre-Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Hang Power Cleans (ascending weights)
  • 5 Broad Jumps

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Workout: AMRAP + For Time

Part A

16 Minute AMRAP

  • 4 Hang Power Cleans (185/115)
  • 8 Lateral Burpee Box Jump Overs (24”/20”)
  • 24 Double Unders

-Rest 2 Minutes-

Part B

For Time

  • 500 Meter Row / 1200 Meter Bike / 400 Meter Run
  • 25 Lateral Burpee Box Jump Overs (24”/20”)

*Lateral BBJO= ONLY the burpee is done lateral, the jump can be facing

**Two separate scores, one for Part A and one for Part B

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Cardio Option: AMRAP + For Time

Part A

16 Minute AMRAP

  • 8 Russian KB Swings (24k/16k)
  • 8 Lateral Burpee Box Jump Overs (24”/20”)
  • 24 Double Unders

-Rest 2 Minutes-

Part B

For Time

  • 500 Meter Row / 1200 Meter Bike / 400 Meter Run
  • 25 Lateral Burpee Box Jump Overs (24”/20”)

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Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings