WOD: Saturday, December 21st, 2019

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Snatches (ascending weights)
  • :15s Hollow Hold

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Workout: For Time

1 Round

  • (30/25) Calorie Row/Bike/Runner
  • 60 Ab-Mat Sit Ups

-Into-

3 Rounds

  • 10 Burpee Box Jumps (24”/20”)
  • 5 Squat Snatches (115/85)

-Into-

1 Round

  • 60 Ab-Mat Sit Ups
  • (30/25) Calorie Row/Bike/Runner

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Cardio Option: For Time

1 Round

  • (30/25) Calorie Row/Bike/Runner
  • 60 Ab-Mat Sit Ups

-Into-

3 Rounds

  • 10 Burpee Box Jumps (24”/20”)
  • 20 Russian KB Swings (24k/16k)

-Into-

1 Round

  • 60 Ab-Mat Sit Ups
  • (30/25) Calorie Row/Bike/Runner

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Strength: Bench Press

  • 5 Sets x 3 Reps @85% of 1 Rep Max

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold