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