WOD: Saturday, January 13th, 2018

Warm-up: Group Dynamic

• 2 minutes of continuous movement
• 1 minute of high knees and butt kicks (alternate every :15)
• 1 minute of arm circles big and small (alternate every :15)
• Russian Babymaker – 1 minute

Pre-Game: 8-Minute EMOM

• Min 1: Row Calories (12/9)
• Min 2: 3 Squat Snatches (ascending weights)

Warm up your bar muscle ups after the emom

Workout: AMRAP 20 Mins

• 21 American Kettlebell swings (24K/16K)
• 7 Squat Snatches (135/85)
• 3 Bar Muscle Ups 

Bar Muscle up sub = Burpee Pull ups x2

Skill: Double Unders

• EMOM x 10 mins
• 25 Double Unders

If you don’t have double unders spend time on stringing a couple together

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations