WOD: Thursday, December 20th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC lat stretch – :30s Per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Front Squats (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: For Time

  • Buy In: 800 Meter Run OR 1,000 meter Row

-Then-

4 Rounds

  • 48 Double Unders
  • 16 Front Squats (115/85)
  • 8 Pull Ups

-Then-

  • Buy Out: 800 Meter Run OR 1,000 meter Row

 

Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1,000 Meter Row

-Then-

4 Rounds

  • 48 Double Unders
  • 24 Medicine Ball Cleans (30/20)
  • 8 Pull ups

-Then-

  • Buy Out: 800 Meter Run OR 1,000 Meter Row

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold