WOD: Saturday, December 2nd, 2017
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
There are currently no active social stickers.