WOD: Tuesday, January 28th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat Stretch – 1 Minute Per side

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Pre Game: 4 Rounds

• Run the stairs
• 3 Power Snatches (ascending weights)
• 5 Jump Squats

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Workout: For Time

• Buy In: 800 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

• 24 Box Jump Overs (24”/20”)
• 12 Power Snatches (105/75)

-Into-

• Buy Out: 800 Meter Med-Ball Run (20/14)

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Cardio Option: For Time

• Buy In: 800 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

• 24 Box Jump Overs (24”/20”)
• 24 Burpee Rage Balls (20/15)

-Into-

• Buy Out: 800 Meter Med-Ball Run (20/14)

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Banded Paloff Hold (per side)