WOD: Thursday, January 30th, 2020

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Front Squats *From the floor
• :15s Hollow Hold

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Workout: 10 Rounds

• 30 Double Unders
• 15 Ab-Mat Sit Ups
• 5 Front Squats (155/105)

*Every 3 Minutes (not including 0:00), complete= (9/7) Calorie Row/Bike/Runner

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Cardio Option: 10 Rounds

• 30 Double Unders
• 15 Ab-Mat Sit Ups
• 10 KB Goblet Squats (32k/24k)

*Every 3 Minutes (not including 0:00), complete= (9/7) Calorie Row/Bike/Runner

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Core: 4 Rounds

• 20 Reach the Ceilings
• 20 Kick the Ceilings