WOD: Friday, December 8th, 2017

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Warm-up: Group Dynamic

  • Wrist Rotations – 30 Reps
  • Straight leg floor touches – 10 Reps
  • Knee to Elbow Plank Holds – :20 each side


Pre-Game: 5 Rounds

  • 5 Deadlifts (ascending Weights)
  • 5 Step ups
  • 5 Push ups
  • 25 Double Unders

 

Workout: 4 Rounds

  • 30 Deadlifts (135/95)
  • 30 Dumbbell Step Ups 20 inch box (25/20) x2
  • 30 Hand-Release Push ups
  • Between Rounds : 50 Switches

 

Cardio Option: 4 Rounds

  • 500 Meter Row
  • 25 GHD Sit ups
  • 20 Cal Bike
  • 20 Switches

 

Strength: Bench Press + Curls

  • 5 sets of 5 Bench press + 10 Dumbbell Curls

 

Core: 5 Rounds

  • 15 GHD sit ups
  • 15 GHD Back extensions