WOD: Monday, December 10th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute per side

 

Strength: 3 Position Snatch (12-15 Minutes)

  • 4 sets @70-75% of 1 Rep Max Snatch

 

Workout: For Time

2 Rounds

  • 40 Switches
  • 20 Overhead Squats (75/55)
  • 10 Toes 2 Bar

-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-

2 Rounds

  • 32 Switches
  • 16 Overhead Squats  (75/55)
  • 8 Toes 2 Bar

-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-

2 Rounds

  • 24 Switches
  • 12 Overhead Squats (75/55)
  • 6 Toes 2 Bar

 

Cardio Option: For Time

2 Rounds

  • 40 Switches
  • 20 DB/KB Front Squats (50/35)(24k/16k)
  • 10 Toes 2 Bar

-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-

2 Rounds

  • 32 Switches
  • 16 DB/KB Front  Squats (50/35)(24k/16k)
  • 8 Toes 2 Bar

-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-

2 Rounds

  • 24 Switches
  • 12 DB/KB Front Squats (50/35)(24k/16k)
  • 6 Toes 2 Bar

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings