WOD: Friday, November 23rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 30 Double Unders
  • 3 Power Snatches (ascending weights)
  • :10s Hollow Hold

 

Workout: 4 Rounds (1 Minute Stations/ :15s Transition)

  • Station 1: Max Calorie Bike/Runner
  • Station 2: Max Ab-mat sit ups
  • Station 3: Max Calorie Row
  • Station 4: Max Power Snatches (75/55)
  • Station 5: Rest

*Rounds 1 and 3 are done on the Assault Bike

*Rounds 2 and 4 are done on the Assault Runner

**Score is a running count through all stations each round

***Cardio Option subs out the Power Snatches for Max Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions