WOD: Wednesday, October 7th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Front Squats (ascending weights)
  • 3 Hanging Knee Raises + :15s Hold 

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Workout: 4 intervals (5 Min ON / 2 Min OFF)

  • 9 Toes 2 Bar 
  • 12 Med-Ball Jump Squats (20/14)
  • 15 Front Squats (115/85) 
  • Max Calorie Row OR Bike in remaining time 

*Score is max calories each interval 

*Goal is a minimum of 1:30 on the rower and bike so scale accordingly!

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Cardio Option: 4 intervals (5 Min ON / 2 Min OFF)

  • 9 Toes 2 Bar 
  • 12 Med-Ball Jump Squats (20/14)
  • 18 KB Goblet Squats (24k/16k) 
  • Max Calorie Row OR Bike in remaining time 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold