WOD: Saturday, December 15th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Shoulder to Overhead (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 4 Rounds

  • 500 Meter Row OR 400 Meter Air Runner
  • 12 Alternating Pistols
  • 9 Pull ups
  • 3 Shoulder to Overhead (155/105)

 

Cardio Option: 4 Rounds

  • 500 Meter R0w OR 400 Meter Air Runner
  • 12 Alternating Pistols
  • 9 Pull ups
  • 6 Handstand Push ups

*HSPU Modification/Scale: 2:1 Hand Release push ups

 

Strength: Bench Press + DB Chest Flys

  • 4 Sets of 5 Bench Press + 10 DB Flys

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations