WOD: Saturday, December 2nd, 2017

Posted by & filed under .

Warm-up: Group Dynamic

  • KB Goblet Squat Hold – 1 Minute
  • Banded pull a-parts
  • Banded overhead stretch – 1 Min

Strength: 10-12 Minutes 

  • Build to a 1 Rep Max Thruster

Workout: 5 Rounds

  • 3 Thrusters (70-80% of 1 Rep Max Thruster)
  • 6 Bar Muscle Ups (9 Burpee – Pull ups)
  • 21 Ab-Mat Sit ups

Skill: Hand Stand Push ups

  • Work on kicking up to the wall, negatives, kipping

Core: 5 Rounds

  • 25 Rocky Style Sit ups
  • 15 Evil Wheels