WOD: Sunday, November 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Samson Stretch – 1 Minute Per side

 

Pre-Game: 3 Rounds

  • 30 Switches
  • 6 DB/KB Step Ups (ascending weights)
  • 3 Devils Press (ascending weights)

 

Workout: 4 Rounds (4 Minutes on / :90s of Rest)

  • 300 Meter Run
  • 12 DB/KB Box Step Ups (25/20)
  • Max Devils Press in remaining time (25/20)

*All step ups done to a 20 inch box

*CRX: Devils Press (35/25)(16k/12k)

Cardio Option: 4 Rounds (4 Minutes on / :90s of Rest)

  • 300 Meter Run
  • 12 DB/KB Box Step Ups (25/20)
  • Max Hand Release Push ups in remaining time

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian Twits (25/15)