WOD: Tuesday, December 11th, 2018

Warm-up: Group Dynamic

  • Group Jog- 3 Laps
  • PVC Lat Stretch – :30s each direction
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • 3 Power Cleans (ascending weights)

 

Workout: For Time

  • Buy In: 150 Double Unders

-Then-

4 Rounds

  • 15 Deadlifts (155/105)
  • 9  Power Cleans (155/105)
  • 3 Rope Climbs

-Then-

  • Buy Out: 150 Double Unders

*Rope Climb Modification/Scale: 2:1 Rope Ascents OR Strict Pull ups (9/6)

 

Cardio Option: For Time

  • Buy In: 150 Double Unders

-Then-

4 Rounds

  • 30 Russian KB Swings (24k/16k)
  • 15 Hand Release Push ups
  • 3 Rope Climbs

-Then-

  • Buy Out: 150 Double Unders

 

Skill Work: Handstands

  • Work on handstand holds, negatives, push ups, or walks

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold