WOD: Tuesday, January 7th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC Lat Stretch – :30s per side x 3

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • (7/5) Calorie Row/Bike/Run
  • 3 Snatches (ascending weights)
  • :10s Chin Over Bar Hold OR Top of Ring Row Hold

——————————————————————————————————–

Workout: For Time

  • Buy In: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

-Then-

10 Rounds

  • 9 Air Squats
  • 5 Pull Ups
  • 3 Snatches (125/80)

*Snatches can be squat OR power

——————————————————————————————————–

Cardio Option: For Time For Time

  • Buy In: 1000 Meter Row / 2400 Meter Bike / 800 Meter Run

-Then-

10 Rounds

  • 9 Air Squats
  • 5 Pull Ups
  • 9 American KB Swings (24k/16k)

——————————————————————————————————–

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations