WOD: Thursday, January 14th, 2020

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Run 
  • 5 Front Squats (ascending weights)
  • 5 Broad Jumps 

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Workout: For Time 

  • Buy In: 30 Box Jumps (24”/20”)

-Then-

6 Rounds 

  • 10 Front Squats (125/85) 
  • 10 Pull Ups 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

CRX: Box Jumps (30”/24”)

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Cardio Option : For Time 

  • Buy In: 30 Box Jumps (24”/20”)

-Then-

6 Rounds 

  • 15 KB Goblet Squats (24k/16k)
  • 10 Pull Ups 

-Then-

  • Buy Out: 30 Box Jumps (24”/20”) 

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Accessory Work: Toes 2 Bar 

  • Beginner: 4 Sets – 10 Kipping Swings to a target 
  • Intermediate: 4 Sets – 5-8 Unbroken Reps w/ good form
  • Advanced: 4 Sets – 10-12 Reps Unbroken 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations