WOD: Monday, December 24th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Hang Power Snatches (ascending weights)
  • 3 Power Cleans (ascending weights)

 

Workout: “Three Wise Men” 

AMRAP 5 Minutes

  • 5 Hang Power Snatches (105/75)
  • 10 Burpees over the bar

-Rest 2 Minutes-

AMRAP 5 Minutes

  • 10 Power Cleans (105/75)
  • 20 Pull Ups

-Rest 2 Minutes-

AMRAP 5 Minutes

  • 15 Box Jump Overs (24″/20″)
  • 30 Wall Balls (20/14)

 

Cardio Option: “Three Wise Men” 

AMRAP 5 Minutes

  • 20 Rage Balls (20/15)
  • 10 Burpees

-Rest 2 Minutes-

AMRAP 5 Minutes

  • 20 Russian KB Swings (24k/16k)
  • 20 Pull Ups

-Rest 2 Minutes-

AMRAP 5 Minutes

  • 15 Box Jump Overs (24″/20″)
  • 30 Wall Balls (20/14)

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings