WOD: Friday, December 22nd, 2017

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Warm-up: Group Dynamic

  • 2 Minutes of continuous movement
  • 1 min alt high knees and butt kicks (alt every :15)
  • 1 min alt big and small arm circles (alt every :15)
  • Frog Stretch – 1 minute


Pre-Game: 4 Rounds

  • Calories on Rower (10/8)
  • 10 Wall Balls (20/14)
  • 6 Alternating DB Snatch (ascending weights)

 

Workout: 4 Rounds (3 min of work, 3 min of Rest)

  • Calories on Rower/Bike (20/16)
  • 25 Wall Balls (20/14)
  • Max Dumbbell Snatches in remaining time

*Score is DB Snatches

 

Cardio Option: 5 Rounds

  • 50 Switches
  • 25 GHD Sit ups
  • 20 Cal Bike/row
  • 10 GHD Sit ups

 

Strength: Bench Press

  • 5 sets of 3

2 Second pause at the bottom

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions