WOD: Saturday, January 25th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high Knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights)
  • 5 Broad Jumps

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Workout: Every 5 Minutes for 4 Rounds

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike
  • 20 Med Ball Jump Squats (20/14)
  • 30 Double Unders
  • *Max Front Squats (135/95)

Score is total number of front squats across all 4 Rounds

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Cardio Option: Every 5 Minutes for 4 Rounds

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike
  • 20 Med Ball Jump Squats (20/14)
  • 30 Double Unders
  • *Max KB Goblet Squats (24k/16k)

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Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank Hold