WOD: Tuesday, January 7th, 2020

Warm-up: Group Dynamic

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

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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

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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

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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)

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations