WOD: Friday, November 23, 2017

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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