WOD: Saturday, January 5th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

*If you are choosing to do the cardio option, sub 5 KB Swings for the 3 Deadlifts

 

Workout: For Time

21-18-15-12-9-6

  • Calorie Row/Bike/Runner
  • Wall Balls (20/14)
  • Deadlifts (225/155)

 

Cardio Option: For Time

21-18-15-12-9-6

  • Calorie Row/Bike/Runner
  • Wall Balls (20/14)
  • American KB Swings (24k/16k)

 

Strength: Bench Press 

  • Build to a heavy single (3 second descent + 3 second pause at the chest)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations