WOD: Saturday, January 13th, 2018

Warm-up: Group Dynamic

  • 2 minutes of continuous movement
  • 1 minute of high knees and butt kicks (alternate every :15)
  • 1 minute of arm circles big and small (alternate every :15)
  • Russian Babymaker – 1 minute


Pre-Game: 8-Minute EMOM

  • Min 1: Row Calories (12/9)
  • Min 2: 3 Squat Snatches (ascending weights)

Warm up your bar muscle ups after the emom

 

Workout: AMRAP 20 Mins

  • 21 American Kettlebell swings (24K/16K)
  • 7 Squat Snatches (135/85)
  • 3 Bar Muscle Ups 

Bar Muscle up sub = Burpee Pull ups x2

 

Skill: Double Unders

  • EMOM x 10 mins
  • 25 Double Unders

If you don’t have double unders spend time on stringing a couple together

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations