GMCF Workout - Sunday, February 1st 2015

Movement Prep:
4 rounds:

  • 30 seconds C2 Bridge hold
  • 30 seconds rest
  • 30 seconds Side plank hold
  • 30 seconds rest

Warm-up:
Troy special

Workout: SUPERBOWL WOD

Offense
(As many reps as possible while the defense is completing Cindy)
Q1 - Thrusters 95/65
Q2 - KB Swing 35/22
Q3 - Ground to overhead 135/85
Q4 – Box Jumps 24/20

While the offense is trying to score....

Defense will be performing 3 rounds of Cindy (5 pullups, 10 push ups, 15 squats) in order to stop the offense. As soon as every member of the Defense finishes their 3 rounds of Cindy, the offense must stop

Time of play: there will be 4 quarters. Each quarter consisting of each team getting a turn at defense in order to score as many points as possible.