WOD: Sunday, February 24th, 2019
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the stairs
- 3 DB/KB Hang Snatches per arm (ascending weights)
- :15s Plank on hands
Workout: For Time
21-15-9 Reps
- DB/KB Hang Snatches (50/35)(24k/16k)
- Burpees over DB/KB
-Then-
- Calorie Row/Runner (50/35) OR Calorie Bike (40/25)
-Then-
9-15-21 Reps
- DB/KB Hang Snatch (50/35)(24k/16k)
- Burpees over the DB/KB
*One DB OR KB, reps can be split up however athlete desires
Cardio Option: For Time
21-15-9 Reps
- Rage Balls (20/15)
- Burpees over DB/KB
-Then-
- Calorie Row/Runner (50/35) OR Calorie Bike (40/25)
-Then-
9-15-21 Reps
- Rage Balls (20/15)
- Burps over the DB/KB
Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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