WOD: Sunday, December 17th, 2017

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Warm-up: Group Dynamic

PVC Pass Throughs – 12 Reps

PVC Hip Swings – 10 Reps Each way

Rig Squat Hold – 1 Minute


Pre-Game: 6-Minute EMOM (with Partner)

Min 1: 5 Thrusters Each (ascending weights)

Min 2: 5 Pull ups + 20 Double Unders (each)

 

Workout: Partner WOD

Buy In: 100 Double Unders (each)

  • 42 Thrusters (95/65)
  • 42 Pull Ups
  • 30 Thrusters (95/65)
  • 30 Pull ups
  • 18 Thrusters (95/65)
  • 18 Pull ups
  • 60 Ab Mat sit ups (each)
  • 18 Thrusters (95/65)
  • 18 Pull ups
  • 30 Thrusters (95/65)
  • 30 Pull ups
  • 42 Thrusters (95/65)
  • 42 Pull ups

Buy Out: 100 Double Unders (each)

*Only one partner working at the same time except during double unders

**Work must be split evenly so that each partner does 21-15-9 of each movement 

 

Strength: Overhead Carries

Use KettleBells, Dumbbells, Yokes, etc

 

Core: 5 Rounds

1 Minute Plank

20 V-ups