WOD: Wednesday, January 3rd, 2017

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • Duck Walks (down and Back)
  • Sumo Inchworm Push ups (5-4-3-2-1)


Pre-Game: 12-Minute EMOM

  • Min 1: 3 Squat Cleans (ascending Weights)
  • Min 2: :20 Handstand Hold + :03 Negative
  • Min 3: Calories on Rower/Bike (10/8) 

 

Workout: AMRAP 15 Minutes

  • 5 Squat Cleans (205/125)
  • 10 Handstand Push ups
  • 15 Ab Mat Sit ups

*Push ups are x2

 

Endurance: Double Under Flight Simulator

  • 5-10-15-20-25-30-35-30-25-20-15-10-5

*All sets must be Unbroken, Single unders are x2

 

Core: 4 Rounds

  • 20 Long Sit-ups
  • 40 Flutter Kicks