WOD: Sunday, November 26th, 2017
Warm-up: Group Dynamic
- PVC Pass Throughs – 15 Reps
- PVC Hip Swings – 10 Reps each Side
- Spiderman Lunges – 10 Reps (Hold for 3 seconds at each lunge)
Pre-Game: 8-Minute EMOM
- Even: 5 Thrusters (working up to the WOD weight)
- Odd: 5 Bar Facing Burpees
Workout: 40-30-20-10
- AB-Mat Sit ups
- Thrusters (75/55)
- Double Unders x2 (80-60-40-20)
Skill: Ring Dips
- Weighted, Unweighted, Holds
Core: 5 Rounds
- 20 Kick The Ceilings
- 20 Muffin Toppers (25/15)
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