WOD: Sunday, December 30th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Lat Stretch – :30s per side
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: For Time

3 Rounds

  • 200 Meter Run
  • 12 Front Squats (95/65)
  • 6 Pull ups

-Then-

2 Rounds

  • 300 Meter Run
  • 18 Front Squats (95/65)
  • 9 Pull ups

-Then-

1 Round

  • 400 Meter Run
  • 24 Front Squats (95/65)
  • 12 Pull ups

 

Cardio Option: For Time

3 Rounds

  • 200 Meter Run
  • 18 Med-ball Cleans (20/14)
  • 6 Pull ups

-Then-

2 Rounds

  • 300 Meter Run
  • 27 Med-Ball Cleans (20/14)
  • 9 Pull ups

-Then-

1 Round

  • 400 Meter Run
  • 36 Med-ball Cleans (20/14)
  • 12 Pull ups

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations