WOD: Monday, June 14th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Cat-Camels – 10 Reps (5 Per Position)
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

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

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (24/21) Calorie Row OR (21/18) Calorie Bike/Runner

-Then, in remaining time, AMRAP of: 

  • 12 Ab-Mat Sit Ups 
  • 6 Lateral Pogo Burpees 
  • 6 Overhead Squats (115/85) 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (24/21) Calorie Row OR (21/18) Calorie Bike/Runner

-Then, in remaining time, AMRAP of: 

  • 12 Ab-Mat Sit Ups 
  • 6 Burpees 
  • 6 Atomic Sit Ups (25/15) 

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Skill Work: Double Unders 

  • Beginners: Work on timing and linking DU
  • Intermediate: Pick a number and complete 4 unbroken sets 
  • Advanced: 4 Sets – 50 Unbroken Double Unders 

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Core: 5 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 Russian Twists (25/15)