WOD: Saturday, December 1st, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: For Time

3 Rounds

  • 15 Deadlifts (185/105)
  • 12 Burpees Over the Bar
  • 9 Pull Ups

-50 Ab-Mat Sit ups-

3 Rounds

  • 12 Deadlifts (205/125)
  • 9 Burpees Over the Bar
  • 6 Pull ups

-50 Ab-Mat Sit ups-

3 Rounds

  • 9 Deadlifts (225/155)
  • 6 Burpees Over the Bar
  • 3 Pull ups

 

Cardio Option: For Time

3 Rounds

  • 15 Banded Pull Throughs
  • 12 Plate Burpees (45/35)
  • 9 Pull Ups

-50 Ab-Mat Sit ups-

3 Rounds

  • 12 Banded Pull Throughs
  • 9 Plate Burpees (45/35)
  • 6 Pull ups

-50 Ab-Mat Sit ups-

3 Rounds

  • 9 Banded Pull Throughs
  • 6 Plate Burpees (45/35)
  • 3 Pull ups

 

Strength: Bench Press

  • 5 Singles @95-97% of 1-Rep max

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold