WOD: Saturday, January 6th, 2018

Warm-up: Group Dynamic

• PVC Pass Throughs – 12 Reps
• PVC Hip Swings – 10 reps each side
• Tuck Jumps – 20 Reps

Pre-Game: 9 – Minute EMOM

• Min 1: Calories on Rower/Bike (12/9)
• Min 2: 15 Kettlebell Swings (16k/12k)
• Min 3: 3 Ground to Overhead (ascending weights)

Workout: AMRAP 18 Mins

• 20 Box Jump Overs (24/20)
• 10 Pull ups
• 1 Ground to Overhead

RX: Start at 95/65

CRX: Start at 135/95

ADD a MAX of 20 lbs total each time

**YOU CAN START WITH 2-3 Reps AT LIGHTER WEIGHTS AND TRANSITION TO 1 REP

Endurance: Assault Bike Sprints

• 5 sets of 1 min max effort, 1 min easy pace

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations