WOD: Friday, November 23rd, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Pre-Game: 3 Rounds
- 30 Double Unders
- 3 Power Snatches (ascending weights)
- :10s Hollow Hold
Workout: 4 Rounds (1 Minute Stations/ :15s Transition)
- Station 1: Max Calorie Bike/Runner
- Station 2: Max Ab-mat sit ups
- Station 3: Max Calorie Row
- Station 4: Max Power Snatches (75/55)
- Station 5: Rest
*Rounds 1 and 3 are done on the Assault Bike
*Rounds 2 and 4 are done on the Assault Runner
**Score is a running count through all stations each round
***Cardio Option subs out the Power Snatches for Max Rage Balls (20/15)
Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back Extensions
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