WOD: Sunday, January 13th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Lat Stretch – :30s each direction x3
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • 3 Single Arm DB/KB Hang Snatch (ascending weights)

 

Workout: 18 Minute Ladder

3,6,9,12,15,18,21,etc…

  • Single Arm DB/KB Hang Snatch (50/35)(24k/16k)
  • Pull ups
  • Deadlifts (155/105)

*DB/KB Snatch reps are each arm, (3 on each side, 6 on each side, etc.)

 

Cardio Option: 18 Minute Ladder

3,6,9,12,15,18,21,etc…

  • Atomic Sit ups (25/15)
  • Pull ups
  • American KB Swings (24k/16k)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations