WOD: Friday, December 21st, 2018
Warm-up: Group Dynamic
- Banded Lat pull downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Min per side
Strength: Clean Complex (12-15 Minutes)
- 4 sets @80-85% of 1 Rep Max Clean
*Complex = 1 below the knee clean + 2 cleans from the floor (power or squat)
Workout: 4 Rounds (:45s of work / :15s transition)
- Station 1: Max Burpees to a plate (45/25)
- Station 2: Max Sumo DL High pulls (75/55)
- Station 3: Max Overhead Lunge steps w/plate (45/25)
- Station 4: Max Calorie Assault Bike/Runner
- Station 5: Rest
*Rounds 1 and 3 are done on the assault bike, 2 and 4 are done on the assault runner
*Score is a running count through all stations, every round starts back at “0”
Cardio Option: 4 Rounds (:45s of work / :15s transition)
- Station 1: Max Burpees to a plate (45/25)
- Station 2: Max Ab-Mat sit ups
- Station 3: Max Overhead Lunge steps w/plate (45/25)
- Station 4: Max Assault Bike/Runner
- Station 5: Rest
Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back Extensions
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