WOD: Thursday, December 6th, 2018

Warm-up: Group Dynamic

• Group Jog- 3 Laps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds (12 Minute Cap)

• 20 Switches
• :15s Plank On Hands
• 3 Deadlifts (ascending weights)

Workout: AMRAP Repeats

AMRAP 9 Minutes

• 40 Double Unders
• 8 Deadlifts (225/155)
• 4 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 7 Minutes

• 30 Double Unders
• 6 Deadlifts (225/155)
• 3 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 5 Minutes

• 20 Double Unders
• 4 Deadlifts (225/155)
• 2 Ring/Bar Muscle ups

*Muscle up modification/scale= Ring/Matador Dips (12, 9, 6 Reps)

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

• 40 Double Unders
• 20 Russian KB Swings (24k/16k)
• 4 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 7 Minutes

• 30 Double Unders
• 15 Russian KB Swings (24k/16k)
• 3 Ring/Bar Muscle ups

-Rest 2 Min-

AMRAP 5 Minutes

• 20 Double Unders
• 10 Russian KB Swings (24k/16k)
• 2 Ring/Bar Muscle ups

Core: 5 Rounds

• 30 Russian Twists (25/15)
• 30 Flutter Kicks