WOD: Thursday, December 14th, 2017

Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Min of High knees and Butt Kicks (alt every :15)
  • 1 Min of Arm circles Big and Small (alt every :15)


Pre-Game: 4 Rounds 

  • 3 Power Cleans (ascending weights)
  • 9 American KB Swings (16k/12k)
  • 21 Double Unders

 

Workout: AMRAP 15 Minutes

  • 5 Power Cleans (135/85)
  • 10 Push Ups
  • 15 Air Squats

CRX:

  • 3 Power Cleans (205/125)
  • 6 Handstand Push Ups
  • 9 Pistols

 

Skill: Pull Ups

  • work on Kipping drills, strict accessory work,etc.

 

Core: 5 Rounds

  • 1 min Hollow Hold
  • 25 Muffin Toppers