WOD: Sunday, February 24th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 DB/KB Hang Snatches per arm (ascending weights)
  • :15s Plank on hands

 

Workout: For Time

21-15-9 Reps 

  • DB/KB Hang Snatches (50/35)(24k/16k)
  • Burpees over DB/KB

-Then-

  • Calorie Row/Runner (50/35) OR Calorie Bike (40/25)

-Then-

9-15-21 Reps

  • DB/KB Hang Snatch (50/35)(24k/16k)
  • Burpees over the DB/KB

*One DB OR KB, reps can be split up however athlete desires

 

Cardio Option: For Time

21-15-9 Reps 

  • Rage Balls (20/15)
  • Burpees over DB/KB

-Then-

  • Calorie Row/Runner (50/35) OR Calorie Bike (40/25)

-Then-

9-15-21 Reps

  • Rage Balls (20/15)
  • Burps over the DB/KB

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold