WOD: Tuesday, December 17th, 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                       

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Pre-Game: 4 Rounds

• (7/5) Calorie Row/Bike/Runner
• 3 Power Snatches (ascending weights)
• 3 Plyo Push Ups

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Workout: For Time

3 Rounds

• 4 Power Snatches (135/95)
• 12 Burpees Over the Bar

-1000 Meter Row / 2400 Meter Bike/ 800 Meter Run-

3 Rounds

• 12 DB Power Snatches (50/35)
• 12 Burpees Over the DB

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Cardio Option: For Time

3 Rounds

• 12 Rage Balls (20/15)
• 12 Burpees Over the Bar

-1000 Meter Row / 2400 Meter Bike/ 800 Meter Run-

3 Rounds

• 12 Atomic Sit Ups (25/15)
• 12 Burpees to a plate  

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Core: 4 Rounds

• 30 Russian Twists
• :30s Hollow Hold