WOD: Thursday, December 6th, 2018
Warm-up: Group Dynamic
- Group Jog- 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 4 Rounds (12 Minute Cap)
- 20 Switches
- :15s Plank On Hands
- 3 Deadlifts (ascending weights)
Workout: AMRAP Repeats
AMRAP 9 Minutes
- 40 Double Unders
- 8 Deadlifts (225/155)
- 4 Ring/Bar Muscle ups
-Rest 2 Min-
AMRAP 7 Minutes
- 30 Double Unders
- 6 Deadlifts (225/155)
- 3 Ring/Bar Muscle ups
-Rest 2 Min-
AMRAP 5 Minutes
- 20 Double Unders
- 4 Deadlifts (225/155)
- 2 Ring/Bar Muscle ups
*Muscle up modification/scale= Ring/Matador Dips (12, 9, 6 Reps)
Cardio Option: AMRAP Repeats
AMRAP 9 Minutes
- 40 Double Unders
- 20 Russian KB Swings (24k/16k)
- 4 Ring/Bar Muscle ups
-Rest 2 Min-
AMRAP 7 Minutes
- 30 Double Unders
- 15 Russian KB Swings (24k/16k)
- 3 Ring/Bar Muscle ups
-Rest 2 Min-
AMRAP 5 Minutes
- 20 Double Unders
- 10 Russian KB Swings (24k/16k)
- 2 Ring/Bar Muscle ups
Core: 5 Rounds
- 30 Russian Twists (25/15)
- 30 Flutter Kicks
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