WOD: Saturday, December 7th, 2019

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Warm-up: Group Dynamic                      

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run the stairs
  • 3 Overhead Squats (ascending weights)
  • 5 Broad Jumps

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Workout: AMRAP + For Time

AMRAP x 15 Minutes

  • 200 Meter Run / 300 Meter Row / 600 Meter Bike
  • 8 Box Jump Overs (24”/20”)
  • 4 Overhead Squats (115/85)

-Rest 2 Minutes-

For Time

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 20 Box Jump Overs (24”/20”)
  • 20 Overhead Squats (115/85)

*Two scores, one for Part A and one for Part B

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Cardio Option: AMRAP + For Time

AMRAP x 15 Minutes

  • 200 Meter Run / 300 Meter Row / 600 Meter Bike
  • 8 Box Jump Overs (24”/20”)
  • 12 Med-Ball Jump Squats (20/14)

-Rest 2 Minutes-

For Time

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 20 Box Jump Overs (24”/20”)
  • 40 Med-Ball Jump Squats (20/14)

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Strength: Bench Press

  • 5 Sets x 1 Rep @90% of 1-Rep Max

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations