WOD: Saturday, December 22nd, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 30 Double Unders
  • 3 Squat Snatches (ascending weights)
  • :10s Knee Raise Hold

 

Workout: For Time

15-12-9-6-3 

  • Toes 2 Bar
  • Squat Snatches (ascending weights)

*Round of 15: (75/55), 12: (95/65), 9: (115/85), 6: (135/95), 3:(155/105)

*Before each round of Toes 2 Bar: 300 Meter Run 

 

Cardio Option: For Time

15-12-9-6-3

  • Toes 2 Bar

30-24-18-12-6

  • Rage Balls (20/15)

*Before each round of Toes 2 Bar: 300 Meter Run

 

Strength: Tempo Bench Press

  • 4 sets x 3 Reps

*Tempo: 3 seconds on the way down, 2 second pause at the chest 

 

Core: 5 Rounds

  • 30 Bicycles
  • :30s 6-Inch Hold