WOD: Thursday, December 27th, 2018

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Hang Squat Cleans (ascending weights)
  • :15s Wall Sit

 

Workout: 4 Rounds (4 Minutes On / :90s of Rest)

  • 300 Meter Run
  • 20 DB/KB Box Step ups (50/35)(24k/16k)
  • Max Hang Squat Cleans (135/95)

*Score is max hang squat cleans in remaining time

*One single DB/KB and all step ups are done to a 20″ box

 

Cardio Option: 4 Rounds (4 Minutes On / :90s of Rest)

  • 300 Meter Run
  • 20 DB/KB Box Step ups (50/35)(24k/16k)
  • Max Atomic Sit ups (25/15)

 

Endurance: Assault Bike Tabata 

  • :20s on – :10s off x 8 sets

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold