WOD: Saturday, January 16th, 2020

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Runner/Bike 
  • 3 Power Snatches (ascending weights)
  • 5 Tempo Air Squats 

* :03s tempo on the way down on each air squat

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Workout: For Time 

  • Buy In: (60/45) Calorie Row OR (45/35) Calorie Bike/Runner

-Then-

5 Rounds 

  • 48 Double Unders 
  • 24 DB/KB Goblet Squats (50/35)(24k/16k)
  • 4 Power Snatches (105/75) 

CRX: 4 Power Snatches (115/85), 12 Alternating Pistol Squats

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Cardio Option : For Time 

  • Buy In: (60/45) Calorie Row OR (45/35) Calorie Bike/Runner

-Then-

5 Rounds 

  • 48 Double Unders 
  • 24 DB/KB Goblet Squats (50/35)(24k/16k)
  • 12 American KB Swings (24k/16k)

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Upper Body Strength: Bench Press + Strict Pull Ups 

  • 5 Sets – 3 Bench Press + 6 Strict Pull Ups

*Weight for bench press should be challenging but you should not fail

*If Strict Pull ups are a strength then add some weight!

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • 30 Bicycle Crunches