WOD: Wednesday, January 31st, 2018

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Warm-up: Group Dynamic

  • Banded Lat pull downs – 1o Reps each side
  • Banded Shoulder rotations – 10 Reps each side
  • Couch Stretch – 1 Minute each side


Pre-Game: 4 Rounds

  • 4 Burpees
  • 8 Deck Squats (25/15)
  • 4 Thrusters (ascending weights)

 

Workout: Open Workout “17.5”

  • 10 Rounds
  • 9 Thrusters (95/65)
  • 35 Double Unders

 Double Under sub = Calorie Row/Bike (12/9)

 

Strength: Squat Clean Complex

  • Work up to a heavy single 3 Position clean
  • (High hang + Low hang + Floor)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations