WOD: Friday, December 7th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt Kicks, PVC Lateral Hops
  • Pigeon Stretch – 1 Min Per side

 

Strength: 3 Position Clean (12-15 Minutes)

  • 4 sets @60-65% of 1 Rep Max Clean

 

Workout: 5 Rounds

  • Calorie Row/Bike/Runner (18/15)
  • 12 Thrusters (95/65)
  • 9 Burpees Over Bar
  • 6 Pull ups

 

Cardio Option: 5 Rounds

  • Calorie Row/Bike/Runner (18/15)
  • 15 GHD Sit Ups
  • 9 Burpees Over Bar
  • 6 Pull ups

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions