WOD: Monday, November 27th, 2017

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Warm-up: Group Dynamic

  • Knee to elbow Planks (both sides) – :30 on each side
  • PVC Overhead Squat – 10 Reps (;03 descent)
  • Butterfly Stretch – 1 min

 

 

Pre-Game: 6-Minute EMOM

  • 4 Burpees + 4 Dumbbell Squat Snatches (Ascending Weights)

 

Workout: 5 Rounds

  • 200M Run
  • 12 Toes 2 Bar
  • 16 Single Dumbbell Squat Snatches (50/35)

 

Strength: Double Kettlebell Overhead Squats

  • Sets of 3 for Max Weight
  • 5 Count Hold at the Bottom

Core: 4 Rounds

  • 20 Long Sit-ups
  • 20 Superman Rocks