WOD: Friday, November 23, 2017
Warm-up: Group Dynamic
- 2 Mins of Continuous Movement
- 1 min of High Knees and Butt Kicks (Alt every 15 seconds)
- 1 min of Arm Circles big and small (Alt every 15 seconds)
- Glute Bridges – 15 Reps
Pre-Game: 3 Rounds
- 12 Walking Lunge Steps
- 6 Big Kipping Swings (Ring or Bar)
- 12 Walking Lunge Steps
- 6 Kettlebell High Pulls
Workout: 20 Minute-AMRAP
RX:
- 4 Wall Walks (From Chest on the Floor to Chest on the Wall)
- 8 Toes to Bar
- 16 Dumbbell Snatches (35/25)
OR
CRX:
- 2 Muscle-ups (Bar or Ring)
- 4 Handstand Push-ups
- 8 American Kettlebell Swings (32K/24K)
Cardio: 4 Rounds
- 800M Run
- 25 GHD Sit-ups
- 20 Dumbbell Curls (10 Each Arm)
- 15 GHD Sit-ups
Strength: Deadlift Variations
- Sumo / Deficit / Chains
Core: 5 Rounds
- 15 GHD Sit-ups
- 15 GHD Back Extensions
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