WOD: Wednesday, December 11th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (12 – 15 Minutes)

  • 5 Sets x 5 Reps @75% of 1-Rep Max

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Workout: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc…

  • DB/KB Single arm thrusters (50/35)(24k/16k)
  • Pull Ups
  • Box Jumps (24”/20”)

*Single arm thrusters are per side

CRX: Bar/Ring Muscle Ups (1, 2, 3, 4, 5, 6, 7, etc..)

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Cardio Option: 16 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc…

  • Med-Ball Squat Clean (20/14)
  • Pull Ups
  • Box Jumps (24”/20”)

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Core: 4 Rounds

  • 15 Weighted Reach the Ceilings (25/15)
  • 30 Bicycle Crunches