WOD: Monday, December 18th, 2017

Warm-up: Group Dynamic

  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Lunges (down and back)

 

Pre-Game: 8-Min Emom

  • Min 1: 2 Power Clean + 4 Front Rack Lunges (ascending weights)
  • Min 2: :20 Handstand Hold

 

Workout: For Time

  • 25-20-15-10-5

Front Rack Lunges (95/65)

  • 5-10-15-20-25

Hand Stand Push ups

*Lunges are on a 2 for 1 Ratio

Scaling option for HSPU is 2x Push ups

 

Strength: Power Snatch

  • 7 sets of 1 Rep at 90% of 1 Rep Max

 

Core: 4 Rounds

  • 20 Reach the Ceilings
  • 20 Hollow Rocks