WOD: Tuesday, December 11th, 2018
Warm-up: Group Dynamic
- Group Jog- 3 Laps
- PVC Lat Stretch – :30s each direction
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Deadlifts (ascending weights)
- 3 Power Cleans (ascending weights)
Workout: For Time
- Buy In: 150 Double Unders
-Then-
4 Rounds
- 15 Deadlifts (155/105)
- 9 Power Cleans (155/105)
- 3 Rope Climbs
-Then-
- Buy Out: 150 Double Unders
*Rope Climb Modification/Scale: 2:1 Rope Ascents OR Strict Pull ups (9/6)
Cardio Option: For Time
- Buy In: 150 Double Unders
-Then-
4 Rounds
- 30 Russian KB Swings (24k/16k)
- 15 Hand Release Push ups
- 3 Rope Climbs
-Then-
- Buy Out: 150 Double Unders
Skill Work: Handstands
- Work on handstand holds, negatives, push ups, or walks
Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
There are currently no active social stickers.