WOD: Sunday, December 30th, 2018

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Lat Stretch – :30s per side
• Samson Stretch – 1 Minute per side

Pre-Game: 3 Rounds (12 Minute Cap)

• Run the stairs
• 3 Front Squats (ascending weights)
• 3 Strict Pull ups OR 5 Ring Rows

Workout: For Time

3 Rounds

• 200 Meter Run
• 12 Front Squats (95/65)
• 6 Pull ups

-Then-

2 Rounds

• 300 Meter Run
• 18 Front Squats (95/65)
• 9 Pull ups

-Then-

1 Round

• 400 Meter Run
• 24 Front Squats (95/65)
• 12 Pull ups

Cardio Option: For Time

3 Rounds

• 200 Meter Run
• 18 Med-ball Cleans (20/14)
• 6 Pull ups

-Then-

2 Rounds

• 300 Meter Run
• 27 Med-Ball Cleans (20/14)
• 9 Pull ups

-Then-

1 Round

• 400 Meter Run
• 36 Med-ball Cleans (20/14)
• 12 Pull ups

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations