WOD: Tuesday, December 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Clean and Jerks (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

 

Workout: 4 Rounds

  • 500 Meter Row OR Calorie Bike (25/20)
  • 25 Wall Balls (20/14)
  • 5 Clean and Jerks (ascending weights)

Round 1: (135/95), Round 2: (155/105), Round 3: (185/115), Round 4: (205/125)

 

Cardio Option: 4 Rounds

  • 500 Meter Row OR Calorie Bike (25/20)
  • 25 Wall Balls (20/14)
  • 20 Russian KB Swings (32k/24k)

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank On Hands