WOD: Monday, December 11th, 2017
Warm-up: Group Dynamic
- High Knees (Down and Back)
- Butt Kicks (Down and Back)
- PVC OHS – 10 Reps on a 3 second tempo
Pre-Game: 8-Minute EMOM
- Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights)
- Min 2: 8 Bar Over Burpees
Workout: 15 Minute Ladder
- Overhead Squats (115/85)
- Toes 2 Bar
- Reps increase by 3’s (3,6,9,12,15,etc.)
Strength: Power Snatch
- 5 sets – 2 Reps @ 80% of your 1- rep max
Core: 5 Rounds
- 20 Hollow Rocks
- 60 second Superman Hold