WOD: Thursday, January 28th, 2021
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row OR 100 Meter Run
- 3 Front Squats (ascending weights)
- :10s Chin Over Bar Hold
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Workout: AMRAP x 18 Minutes
- 24 Double Unders
- (6/4) Strict Pull Ups
- 4 Front Squats (155/105)
*Every 3 Minutes (not including 0:00) complete:
- 150 Meter Row OR 100 Meter Run
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Cardio Option: AMRAP x 18 Minutes
- 24 Double Unders
- (6/4) Strict Pull Ups
- 8 Med-Ball Jump Squats (20/14)
*Every 3 Minutes (not including 0:00) complete:
- 150 Meter Row OR 100 Meter Run
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Skill Work: Handstands
- Beginner: Focus on just getting upside down
- Intermediate: 4 Sets – :10s HS Hold + 5 HSPU + :10s HS Hold
- Advanced: 4 Sets – 5 Strict HSPU + :10s HS Hold + 5 Kipping HSPU
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Core: 4 Rounds
- 30 Mountain Climbers
- 30 Plank Jacks
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