WOD: Thursday, September 17th, 2020

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Warm-up: Group Dynamic

  • 2 minutes of movement 
  • :20s of high knees, frankenstein kicks, jumping jacks 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Front Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: AMRAP x 21 Minutes

  • 36 Double Unders 
  • 24 Alternating Box Step Ups (50/35)
  • 12 Front Squats (105/75)

*Every 3 minutes (NOT including 0:00) complete:

  • 100 Meter Run 

*Box step ups are all done to a 20” box 

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Cardio Option: AMRAP x 21 Minutes

  • 36 Double Unders 
  • 24 Alternating Box Step Ups (50/35)
  • 12 KB Goblet Squats (24k/16k)

*Every 3 minutes (NOT including 0:00) complete:

  • 100 Meter Run 

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Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold