WOD: Tuesday, November 28th, 2017

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Wrist Rotations – 30 Reps
  • Banded Front rack Stretch – 1 Min each arm

Pre-Game: 6-Minute EMOM

  • Even: 1 Round of Small Cindy (3 pull ups, 6 push ups, 9 air squats)
  • Odd: 2 – 3 Hang Squat Cleans (Ascending weights) 

Workout:AMRAP 18 mins

  • 50 Double Unders
  • 10 Pull ups
  • 1 Hang Squat Clean*

RX Max starting weight:135/85

Max Weight increase: 20 lbs total

 

Strength: Push Press

  • Work up to a heavy Single From the rack

 

Core: 5 Rounds

  • 20 Russian Twists
  • 20 V-Ups