WOD: Saturday, January 26th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Frog Stretch – 1:30 Hold

Pre-Game: 4 Rounds (12 Min Cap)

• 150 Meter Row OR 100 Meter Runner
• 3 Front Squats (ascending weights) *from the floor
• :15s Knee Raise Hold

Workout: 10 Rounds (30 Minute Cap)

• 12 Wall Balls (20/14)
• 8 Toes 2 Bar
• 4 Front Squats (205/125) *From the floor

Cardio Option: 10 Rounds (30 Minute Cap)

• (16/14) Calorie Row/Bike/Runner
• 12 Wall Balls (20/14)
• 8 Toes 2 Bar

Strength: Bench Press

• 5 sets x 3 Reps @70-80%

*Tempo for the bench press is 4 seconds on the way down and on the way up

Core: 5 Rounds

• 20 Reach the Ceilings
• 20 Kick the Ceilings