WOD: Monday, December 3rd, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Min Per side

 

Strength: 3 Position Snatch (12-15 Minutes)

  • 4 sets @60-65% of 1 Rep Max Snatch

 

Workout: Chipper

  • 400 Meter Run
  • 30 Power Snatches (85/60)
  • 20 DB/KB Box Step Ups (35/25)(16k/12k)
  • 10 Overhead Squats (85/60)
  • 20 DB/KB Box Step Ups (35/25)(16k/12k)
  • 30 Power Snatches (85/60)
  • 400 Meter Run

*Box step ups are done with ONE DB or KB and all done to a 20″ box

 

Cardio Option: Chipper

  • 400 Meter Run
  • 30 Rage Balls (20/15)
  • 20 DB/KB Box Step Ups (35/25)(16k/12k)
  • 10 DB/KB Goblet Squats (35/25)(16k/12k)
  • 20 DB/KB Box Step Ups (35/25)(16k/12k)
  • 30 Rage Balls (20/15)
  • 400 Meter Run

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings