WOD: Sunday, December 2nd, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Strict Press (ascending weights)
  • :15s Wall Sit

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

-Then-

5 Rounds

  • 21 Double Unders
  • 15 Wall Balls (20/14)
  • 9 Strict Press (75/55)

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Cardio Option: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

-Then-

5 Rounds

  • 21 Double Unders
  • 15 Wall Balls (20/14)
  • 9 Dumbbell Strict Press (25/20) x2

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/30)

 

Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Bicycles