WOD: Friday, December 15th, 2017

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Spiderman Lunges – 10 Reps total
  • Samson Stretch – 1 min each side

 

Pre-Game: 4 Rounds 

  • 4 Man Makers
  • 8 Med Ball slams
  • 12 Kettlebell Squat Cleans

 

Workout: 4 Rounds (:45 work/ :15 Transition)

  • Station 1: Man Makers (25/20) x2
  • Station 2: Med Ball Slams (20/14)
  • Station 3: KettleBell Squat Cleans (24k/16k)
  • Station 4: Calories on Rower
  • Station 5: Rest
  • Score is total reps from stations 1-4

 

Cardio Option: 5 Rounds

  • 50 Double Unders
  • 25 Calories on the Assault Bike
  • 20 GHD sit ups

 

Strength: Bench Press + Strict Pull ups

  • 5 sets – 5 Reps + 5 strict pull ups

 

Core: 5 Rounds

  • 15 GHD sit ups
  • 15 GHD Back extensions