WOD: Friday, January 25th, 2019

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Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds 

  • 25 Double Unders
  • 5 Single Arm DB/KB Hang Snatch (each arm)
  • 5 Single Arm DB/KB Overhead Lunge Steps (each arm)

 

Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 10 Single Arm DB/KB Hang Snatch (R) (50/35 , 24k/16k)
  • 20 Single Arm DB/KB Overhead Lunge Steps (R) (50/35 , 24k/16k)
  • 15 Burpees Over the DB/KB
  • 10 Single Arm DB/KB Hang Snatch (L) (50/35 , 24k/16k)
  • 20 Single Arm DB/KB Overhead Lunge Steps (L) (50/35 , 24k/16k)

-Then-

  • Buy Out: 800 Meter Run

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 30 Switches
  • (20/15) Calorie Bike or Rower
  • 15 GHD Sit ups

 

Skill Work: Handstands

  • Work on Handstand holds, push ups, and walks

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions