WOD: Sunday, December 10th, 2017
Warm-up: Group Dynamic
- PVC Pass Throughs – 12 Reps
- PVC Hip Swings – 10 Each Side
- Banded Pull A-parts – 20 Reps
Pre-Game: 9-Minute EMOM
- Min 1: 6 Shoulder to Overhead (ascending weights)
- Min 2: 10/8 Calorie Row
- Min 3: 6 KB Goblet Squats (24k/16k)
Workout: 40-30-20-10
- Shoulder to Overhead (95/65)
- Russian KB Swings (24k/16k)
- Back Squats (95/65) *From Floor
- B/W Rounds: 35 Ab Mat sit ups
Strength: Yoke Carries & Holds
- Max Weight you can carry or hold Overhead
Core: 4 Rounds
- 20 Long Sit-ups
- 20 Russian Twists
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