WOD: Monday, December 9th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

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Strength: Back Squat (12 – 15 Minutes)

  • 5 Sets x 5 Reps @75% of 1-Rep Max

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Workout: For Time

3 Rounds

  • 21 Double Unders
  • 15 Wall Balls (20/14)
  • 9 Hang Power Snatches (75/55)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner-

3 Rounds

  • 9 Hang Power Snatches (75/55)
  • 15 Wall Balls (20/14)
  • 21 Double Unders

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Cardio Option: For Time

3 Rounds

  • 21 Double Unders
  • 15 Wall Balls (20/14)
  • 9 Rage Balls (20/15)

-(50/35) Calorie Row OR (40/30) Calorie Bike/Runner-

3 Rounds

  • 9 Rage Balls (20/15)
  • 15 Wall Balls (20/14)
  • 21 Double Unders

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Side Crunches