WOD: Friday, December 14th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Toe Touches – 10 SLOW Reps
  • Wall Adductor Stretch – 1:30 Hold

 

Strength: 3 Position Clean (12-15 Minutes)

  • 4 sets @70-75% of 1 Rep Max Clean

 

Workout: For Time

  • Buy In: 800 Meter Run

-Then-

5 Rounds

  • 21 Ab Mat Sit Ups
  • 15 Sumo Deadlift High Pulls (95/65)
  • 9 Burpees Over the Bar

 

Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

5 Rounds

  • 21 Ab Mat Sit Ups
  • 15 Calorie Row
  • 9 Burpees Over the Rower

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions