WOD: Wednesday, December 26th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps Per side
  • Banded Shoulder Stretch – 1 Minute Per side

 

Strength: Snatch Complex (12-15 Minutes)

  • 4 sets @90% of 1 Rep Max Snatch (Power OR Squat)

*1 snatch from below the knee + 2 Snatches from the floor

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike (40/30)

-Then-

4 Rounds

  • 200 Meter Run
  • 15 Devils Press (35/25)(24k/16k)
  • 9 Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike (40/30)

*CRX: Devils Press (50/35)(32K/24k)

 

Cardio Option: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike (40/30)

-Then-

4 Rounds

  • 200 Meter Run
  • 15 Burpees to a target
  • 9 Toes 2 Bar

-Then-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike (40/30)

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold