WOD: Tuesday, December 3rd, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Squat Cleans (ascending weights)

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Workout: For Time

2 Rounds

  • 16 Alternating Step Ups (50/35)(24k/16k)
  • 8 Squat Cleans (135/85)

-1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner-

2 Rounds

  • 12 Alternating Step Ups (50/35)(24k/16k)
  • 6 Squat Cleans (155/95)

-1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner-

2 Rounds

  • 8 Alternating Step Ups (50/35)(24k/16k)
  • 4 Squat Cleans (185/105)

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Cardio Option: For Time

2 Rounds

  • 16 Alternating Step Ups (50/35)(24k/16k)
  • 16 Med-Ball Squat Cleans (20/14)

-1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner-

2 Rounds

  • 12 Alternating Step Ups (50/35)(24k/16k)
  • 12 Med-Ball Squat Cleans (20/14)

-1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner-

2 Rounds

  • 8 Alternating Step Ups (50/35)(24k/16k)
  • 8 Med-Ball Squat Cleans (20/14)

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Core: 4 Rounds

  • 15 Long Sit Ups
  • :30s Hollow Hold