WOD: Wednesday, December 5th, 2018

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Samson Stretch – 1 Minute per side

Pre-Game: 3 Rounds 

• 150 Meter Row OR 100 Meter Runner
• :10s Hanging Knee Raise Hold
• 3 Back Squats (ascending weights)

Workout: 5 Rounds (3 Minutes of Work / :90s of Rest)

• Calorie Row OR Bike (15/12)
• 9 Toes to Bar
• Max Back Squats (105/75) *From the floor

*Score is max back squats per round

Cardio Option: 5 Rounds (3 Minutes of Work / :90s of Rest)

• Calorie Row OR Bike (15/12)
• 9 Toes to Bar
• Max Jump Squats in remaining time

*Score is max jump squats per round

Skill Work: Double Unders

• Work on linking your double unders together OR a mini flight simulator
• 5-10-15-20-25-30-35-30-25-20-15-10-5

Core: 5 Rounds

• 15 V-Ups
• :30s Hollow Hold