WOD: Tuesday, December 12th, 2017

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Warm-up: Group Dynamic

Banded Lat Pulls – 10 Reps each side

Banded Shoulder Dislocates – 10 Reps each

Banded Shoulder Stretch – 1 Minute each side


Pre-Game: 4 Rounds (10 min Cap)

3 Pull ups

6 Push ups

9 Box Jumps (ascending heights)

 

Workout: 7 Rounds

10 Burpee Box Jumps (30/24)

25 Ft Overhead Walking Lunge (45/25) plate

10 Chest 2 Bar Pull ups

25 Ft Overhead Walking Lunge (45/25) plate

 

Endurance: Assault bike Sprints

3 sets – :15 max effort sprint

:45 of Rest

Core: 5 Rounds

15 V- Ups

15 Long Sit-ups