WOD: Saturday, January 18th, 2020
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- PVC Pass Throughs – 15 Reps
- Pigeon Stretch – 1 Minute Per side
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Pre-Game: 4 Rounds (12 Minute Cap)
- 30 Double Unders
- 3 Power Snatches (ascending weights)
- 5 Jump Squats
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Workout: AMRAP x 21 Minutes
- 16 Box Jumps (24”/20”)
- 12 DB/KB Goblet Squats (24k/16k)(50/35)
- 8 Power Snatches (105/75)
*Every 3 Minutes complete: (9/7) Calorie Row/Bike/Runner
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Cardio Option: AMRAP x 21 Minutes
- 16 Box Jumps (24”/20”)
- 12 DB/KB Goblet Squats (24k/16k)(50/35)
- 16 Atomic Sit Ups (25/15)
*Every 3 Minutes complete: (9/7) Calorie Row/Bike/Runner
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Strength: Bench Press + Strict Pull Ups
- 5 Sets x 5 Reps + 5 Strict Pull Ups
*Build up in weight on the bench to a moderate set of 5
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Core: 5 Rounds
- 30 Mountain Climbers
- :30s Plank
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