WOD: Thursday, November 22nd, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • Run the Stairs
  • 3 Thrusters (ascending weights)
  • :15s Plank on Hands

 

Workout: “Kalsu” (30 Minute time Cap)

For Time

  • 100 Thrusters (135/95)

*Every minute on the minute including “0:00” = 5 Burpees

 

Cardio Option: 3 Rounds

  • 750 Meter Row
  • 50 KB Goblet Squats (24k/16k)
  • 25 Burpees

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold