WOD: Tuesday, January 26th, 2021

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Warm-up: Group Dynamic

  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Runner/Bike 
  • 3 Squat Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

  • Buy In: (42/35) Calorie Row/Runner/Bike

-Then-

7 Rounds 

  • 3 Squat Snatches (105/75) 
  • 12 Alternating Weighted Lunges (50/35)
  • 21 Ab-Mat Sit Ups 

*CRX: 12 Alternating Pistol Squats 

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Cardio Option: For Time 

  • Buy In: (42/35) Calorie Row/Runner/Bike

-Then-

7 Rounds 

  • 12 Med-Ball Jump Squats (20/14) 
  • 12 Alternating Weighted Lunges (50/35)
  • 21 Ab-Mat Sit Ups 

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Skill Work: Double Unders 

Beginner: Work on linking double unders 

Advanced: 5-10 Minute EMOM 

  • 25-35 Double Unders every minute 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings