WOD: Friday, December 1st, 2017

Warm-up: Group Dynamic

  • PVC Pass Throughs – 10 Reps
  • PVC Hip Swings – 10 Reps each side
  • Spider-Man LungesĀ  – 10 Reps

Workout: 3 Rounds (30 min Cap)

  • 30 Hand Release Push Ups
  • 40 Weighted Switches (35/25)
  • 500 Meter Row

Cardio Option: 5 Rounds

  • 20 Cal Bike
  • 15 GHD Sit ups
  • 10 Cal Bike
  • 10 GHD Sit ups

Strength: Bench Press

  • 5 sets – 3 Reps with a 2 second pause on chest

Work up to a moderate weight

Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions