WOD: Wednesday, December 27th, 2017

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 12 Reps
  • PVC Overhead Squats w/ Tempo – 10 Reps
  • Banded Shoulder stretch on Rig – 1 min each side


Pre-Game: 4 Rounds

  • 1 Power Snatch + 2 Overhead Squats (ascending weights)
  • 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 Air Squats)

 

Workout: For Time

25-20-15-10-5

  • Overhead Squats (105/70)

5-4-3-2-1

  • Rope Climbs

*Rope climb sub is 2x Rope ascents, or 2x strict pull ups (10-8-6-4-2)

 

 Strength: Front Squats

  • 5 sets – 2 Reps @80-85% of 1-Rep Max

 

Core: 5 Rounds

  • 15 V-Ups
  • Side Plank – 1 min each side