WOD: Thursday, January 16th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 6 Alternating DB Snatches (ascending weights)
  • 3 Plyo Push Ups

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Workout: Every 4 Minutes for 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike
  • 12 Toes 2 Bar
  • 8 Burpees Over the DB
  • *Max Alternating DB Power Snatches (50/35)

Score is a running count of DB Snatches across all 5 Rounds

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Cardio Option: Every 4 Minutes for 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike
  • 12 Toes 2 Bar
  • 8 Burpees
  • *Max Rage Balls in remaining time (20/15)

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Core: 5 Rounds

  • 15 Long Sit Ups
  • :30s Hollow Hold