WOD: Monday, December 10th, 2018
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
Strength: 3 Position Snatch (12-15 Minutes)
- 4 sets @70-75% of 1 Rep Max Snatch
Workout: For Time
2 Rounds
- 40 Switches
- 20 Overhead Squats (75/55)
- 10 Toes 2 Bar
-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-
2 Rounds
- 32 Switches
- 16 Overhead Squats (75/55)
- 8 Toes 2 Bar
-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-
2 Rounds
- 24 Switches
- 12 Overhead Squats (75/55)
- 6 Toes 2 Bar
Cardio Option: For Time
2 Rounds
- 40 Switches
- 20 DB/KB Front Squats (50/35)(24k/16k)
- 10 Toes 2 Bar
-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-
2 Rounds
- 32 Switches
- 16 DB/KB Front Squats (50/35)(24k/16k)
- 8 Toes 2 Bar
-Calorie Row (50/35) OR Calorie Bike/Runner (40/35)-
2 Rounds
- 24 Switches
- 12 DB/KB Front Squats (50/35)(24k/16k)
- 6 Toes 2 Bar
Core: 5 Rounds
- 20 Reach the Ceilings
- 20 Kick the Ceilings
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