WOD: Saturday, December 8th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Power Snatches (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: AMRAP x 20 Minutes

  • Buy In: 1,ooo Meter Row OR Calorie Bike (50/35)

-In remaining time, AMRAP of:

  • 4 Power Snatches (135/95)
  • 16 Wall Balls (20/14)
  • Run the Stairs

 

Cardio Option: AMRAP x 20 Minutes

  • Buy In: 1,ooo Meter Row OR Calorie Bike (50/35)

-In remaining time, AMRAP of:

  • 16 Rage Balls (20/15)
  • 16 Wall Balls (20/14)
  • Run the Stairs

 

Strength: Bench Press 

  • Build to a one rep max bench press

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations