WOD: Tuesday, January 18th, 2021
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row OR 300 Meter Bike
- 5 Shoulder to Overhead (ascending weights)
- 5 Jump Squats
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Workout: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-Then-
15 – 13 – 11 – 9 – 7 – 5
- Box Jumps (24”/20”)
- Shoulder To Overhead (115/85)
-Then-
- Buy Out: 1000 Meter Row OR 2400 Meter Bike
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Cardio Option: For Time
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-Then-
15 – 13 – 11 – 9 – 7 – 5
- Box Jumps (24”/20”)
- Atomic Sit Ups (25/15)
-Then-
- Buy Out: 1000 Meter Row OR 2400 Meter Bike
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Core: 5 Rounds
- 15 V-Ups
- 30 Bicycle Crunches
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