WOD: Monday, January 8th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Min each side


Pre-Game: 5 Rounds (12 Min Cap)

  • Row/Bike for Calories (10/8)
  • 3 Back Squats (ascending Weights)
  • Handstand Hold for :20  

 

Workout: AMRAP 15 Minutes

  • 20 Alternating Dumbbell Snatches (50/35)
  • 10 Handstand Push ups
  • 5 Back Squats (225/135) *From Rack

 

Strength: Barbell Complex

  • 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Build to a max for the day

 

Core: 5 Rounds

20 Long Sit-ups

20 Superman Rocks