WOD: Sunday, December 15th, 2019

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Warm-up: Group Dynamic    

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Samson Stretch – 1 Minute per side

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Pre Game: 9 Minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 5 Ground to Overhead (ascending weights)
  • Min 3: 10 Tempo KB Goblet Squats (16k/12k)

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Workout: Every 5 Minutes for 4 Rounds

  • 300 Meter Run
  • 30 Switches
  • 30 Double Unders
  • Max Ground to Overhead (95/65)

*Score is an accumulation across all 4 rounds

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Cardio Option: Every 5 Minutes for 4 Rounds

  • 300 Meter Run
  • 30 Switches
  • 30 Double Unders
  • Max Burpee Rage Balls (20/15)

*Score is an accumulation across all 4 rounds

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations