WOD: Thursday, December 28th, 2017

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Warm-up: Group Dynamic

  • Group Jog (down and back)
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Inchworms (down and back)

 

Pre-Game: 5 Rounds

  • 3 Front Squats (ascending weights) *From Rack unless you are doing CRX
  • 9 KB Swings
  • 21 Double Unders

 

Workout: Amrap 18 Mins

  • 50 Switches
  • 25 American KB Swings (24k/16k)
  • 5 Front Squats (205/125) *From Rack

 CRX: Front squats come from the floor

 

Skill: Pull ups and Muscle ups

  • Work on kipping drills as well as ring work (dips, transitions, holds)

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 15 Hollow Rocks