WOD: Tuesday, November 27th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Squat Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP  x 20 Minutes

  • 75 Wall Balls (20/14)

-Then-

In remaining time, AMRAP of:

  • 48 Double Unders
  • 12 Toes 2 Bar
  • 3 Squat Snatches (125/85)

 

Cardio Option: AMRAP x 20 Minutes

  • 75 Wall Balls (20/14)

-Then-

In remaining time, AMRAP of:

  • 48 Double Unders
  • 12 Toes 2 Bar
  • (12/9) Calorie Bike/Rower

 

Skill: Muscle up

  • Work on ring/bar swings, transitions, or linking reps together

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations