WOD: Sunday, December 9th, 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: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 6 Alternating DB/KB Hang Clean and Jerks (ascending weights)
  • 3 Broad Jumps

 

Workout: For Time

24-20-16-12-8-4

  • Alternating DB/KB Hang Clean and Jerks (50/35)(24k/16k)

*B/W Rounds: 12 Box Jump Overs (24″/20″)

 

 

Cardio Option: For Time

24-20-16-12-8-4

  • Atomic Sit ups (25/15)

*B/W Rounds: 12 Box Jump Overs (24″/20″)

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold