WOD: Thursday, February 21st, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Throughs – 15 Reps
- Couch Stretch – 1 minute per side
Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Power Snatches (ascending weights)
- 5 KB Goblet Squats (16k/12k)
Workout: AMRAP x 24 Minutes
- 4 Power Snatches (115/85)
- 8 Toes 2 Bar
- 16 Alternating Pistol Squats (8 per side)
Every 3 Minutes (not including “0:00”) = Calorie Row/Bike/Runner (12/9)
*CRX: 4 Power Snatches (155/105)
*Pistol Modification / Scale = 16 KB Goblet Squats (24k/16k)
Cardio Option: AMRAP x 24 Minutes
- 16 American KB Swings (24k/16k)
- 8 Toes 2 Bar
- 16 Alternating Pistol Squats (8 per side)
Every 3 Minutes (not including “0:00”) = Calorie Row/Bike/Runner (12/9)
Skill Work: Muscle ups
- Work on ring/bar swings or linking reps
Core: 4 Rounds
- 15 V-Ups
- 30 Muffin Toppers (35/25)
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