WOD: Thursday, January 4th, 2017

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Min Alt b/w High knees and butt kicks
  • 1 min Alt b/w arm circles big and small
  • Frog Stretch – 1 minute


Pre-Game: 3 Rounds (10 min Cap)

  • 12 Calories on Rower/Bike
  • 24 Switches
  • 12 Deck Squats (25/15)

 

Workout: 6 Rounds

  • 25 Wall Balls (20/14)
  • 50 Double Unders
  • 15 Toes 2 Bar

 

Skill: Pull ups and Accessory

  • Work on your kip and/or strict pull up accessory work, negatives, bent over rows, etc.

 

Core: 5 Rounds

  • 15 Kick The Ceilings
  • 15 Reach the Ceilings