WOD: Friday, December 13th, 2019 (NO 5:45 PM CLASS)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute Per side

——————————————————————————————————–

Strength: Strict Press (12-15 Minutes)

• 5 Sets x 5 Reps @75% of 1-Rep Max

——————————————————————————————————–

Workout: For Time

• Buy In: 30 Alternating Box Step Ups (24″/20″)

-then-

4 Rounds

• (6/4) Strict Handstand Push Ups
• 12 Deadlifts (155/105)
• 24 Ab-Mat Sit Ups

-then-

• Buy Out: (30/24) Calorie Row/Bike/Runner

*HSPU Scale = 2:1 DB Strict Press per side (12/8)

——————————————————————————————————–

Cardio Option: For Time

• Buy In: 30 Alternating Box Step Ups (24″/20″)

-then-

4 Rounds

• (6/4) Strict Handstand Push Ups
• 12 Russian KB Swings (24k/16k)
• 24 Ab-Mat Sit Ups

-then-

• Buy Out: (30/24) Calorie Row/Bike/Runner

——————————————————————————————————–

Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions