WOD: Sunday, December 10th, 2017

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 12 Reps
  • PVC Hip Swings – 10 Each Side
  • Banded Pull A-parts – 20 Reps


Pre-Game: 9-Minute EMOM

  • Min 1: 6 Shoulder to Overhead (ascending weights)
  • Min 2: 10/8 Calorie Row
  • Min 3: 6 KB Goblet Squats (24k/16k)

 

Workout: 40-30-20-10

  • Shoulder to Overhead (95/65)
  • Russian KB Swings (24k/16k)
  • Back Squats (95/65) *From Floor
  • B/W Rounds: 35 Ab Mat sit ups

 

Strength: Yoke Carries & Holds

  • Max Weight you can carry or hold Overhead

 

Core: 4 Rounds

  • 20 Long Sit-ups
  • 20 Russian Twists