WOD: Wednesday, December 5th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • :10s Hanging Knee Raise Hold
  • 3 Back Squats (ascending weights)

 

Workout: 5 Rounds (3 Minutes of Work / :90s of Rest)

  • Calorie Row OR Bike (15/12)
  • 9 Toes to Bar
  • Max Back Squats (105/75) *From the floor

*Score is max back squats per round

 

Cardio Option: 5 Rounds (3 Minutes of Work / :90s of Rest)

  • Calorie Row OR Bike (15/12)
  • 9 Toes to Bar
  • Max Jump Squats in remaining time

*Score is max jump squats per round

 

Skill Work: Double Unders

  • Work on linking your double unders together OR a mini flight simulator
  • 5-10-15-20-25-30-35-30-25-20-15-10-5

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold