WOD: Friday, December 28th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • Pigeon Stretch – 1 Minute Per side

 

Strength: Clean Complex (12-15 Minutes)

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

*1 clean from below the knee + 2 Cleans from the floor

 

Workout: EMOM x 24 Minutes

  • Min 1: Max Calorie Row/Bike/Runner
  • Min 2: Rest
  • Min 3: Max Wall Balls (20/14)
  • Min 4: Rest
  • Min 5: Max Push Press (95/65)
  • Min 6: Rest

*Alternate cardio machines every round

*Work full a full minute on Minutes 1, 3, and 5

 

Cardio Option: EMOM x 24 Minutes

  • Min 1: Max Calorie Row/Bike/Runner
  • Min 2: Rest
  • Min 3: Max Wall Balls (20/14)
  • Min 4: Rest
  • Min 5: Max GHD Sit ups
  • Min 6: Rest

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions