WOD: Monday, December 11th, 2017

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Warm-up: Group Dynamic

  • High Knees (Down and Back)
  • Butt Kicks (Down and Back)
  • PVC OHS – 10 Reps on a 3 second tempo


Pre-Game: 8-Minute EMOM

  • Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights)
  • Min 2: 8 Bar Over Burpees

 

Workout: 15 Minute Ladder

  • Overhead Squats (115/85)
  • Toes 2 Bar
  • Reps increase by 3’s (3,6,9,12,15,etc.)

 

Strength: Power Snatch

  • 5 sets – 2 Reps @ 80% of your 1- rep max

 

Core: 5 Rounds

  • 20 Hollow Rocks
  • 60 second Superman Hold