WOD: WEDNESDAY, NOVEMBER 1ST, 2017

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Warm-up: Group Dynamic

  • Split Squat – 10 per leg
  • Arm swings – 20 total
  • KB Goblet squat Hold – 90 seconds


Pre-Game: 4 Rounds

  • 20 Second Handstand Hold/Plank
  • 10 Switches
  • 3 Squat Snatches (Ascending Weights)

 

Workout: 4 Cycles

  • 3 Rounds:
  • 6 Strict Handstand Push-ups
  • 4 Squat Snatches (115/75)
  • Between Cycles: 60 Double-Unders

 

Strength: Power Cleans

  • 7 Rounds
  • 1 Power Clean + 1 Hang Power Clean + 1 Power Jerk
  • 55% of 1-Rep Max Clean (Any Style)

 

Core: 4 Rounds

  • 15 Touch the Ceilings
  • 15 Kick the Ceilings