WOD: Friday, January 17th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run the stairs
- 3 Squat Cleans (ascending weights)
- :15s Hollow Hold
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Workout: For Time
2 Rounds
- 24 Calorie Row/Bike/Runner
- 24 Ab-Mat Sit Ups
- 12 Squat Cleans (95/65)
-into-
2 Rounds
- 16 Calorie Row/Bike/Runner
- 16 Ab-Mat Sit Ups
- 8 Squat Cleans (115/85)
-Into-
2 Rounds
- 8 Calorie Row/Bike/Runner
- 8 Ab-Mat Sit Ups
- 4 Squat Cleans (135/95)
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Cardio Option: For Time
2 Rounds
- 24 Calorie Row/Bike/Runner
- 24 Ab-Mat Sit Ups
- 24 Med-Ball Squat Cleans (20/14)
-into-
2 Rounds
- 16 Calorie Row/Bike/Runner
- 16 Ab-Mat Sit Ups
- 16 Med-Ball Squat Cleans (20/14)
-Into-
2 Rounds
- 8 Calorie Row/Bike/Runner
- 8 Ab-Mat Sit Ups
- 8 Med-Ball Squat Cleans (20/14)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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