WOD: Tuesday, December 26th, 2017

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded Front Rack Stretch – 1 min each side
  • Tempo push ups – 10 Reps


Pre-Game: 9-Minute EMOM

  • Min 1: 5 Hang Power cleans (ascending weights)
  • Min 2: :20 Handstand Hold + :03 negative
  • Min 3: 5 Box Jumps (ascending heights)

 

Workout: AMRAP 20 Minutes

  • 10 Hang Power Cleans (115/85)
  • 10 Strict Hand stand push ups
  • 10 Box Jump Overs (24/20)

CRX: Box Jump overs (30/24)

HSPU Sub is 2x the Push ups

 

Endurance: Row Sprints

  • 3 sets – 1 min max effort sprints

Rest as needed

 

Core: 4 Rounds

  • 20 Russian Twists
  • 20 Plate Rainbows