WOD: Saturday, January 2nd, 2020

Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold / :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Clusters (ascending weights)
  • :15s Hollow Hold 

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Workout: 5 Rounds 

  • 300 Meter Run 
  • 15 Toes 2 Bar 
  • 10 Burpee Box Jumps (24”/20”)
  • 5 Clusters (135/95)

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Cardio Option: 5 Rounds 

  • 300 Meter Run 
  • 15 Toes 2 Bar 
  • 10 Burpee Box Jumps (24”/20”)
  • 5 DB Clusters (50/35) *Per side 

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • 30 DB Side Bends (50/35)