WOD: Tuesday, December 24th, 2019

Warm-up: Group Dynamic    

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

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Pre Game: 3 Rounds

• (9/7) Calorie Row/Bike/Runner
• 3 Power Snatches (ascending weights)
• :15s Plank on Hands

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Workout: For Time

2 Rounds

• 12 Hand Release Push Ups
• 12 Power Snatches (75/55)
• 12 Burpees Over the bar

-400 Meter Run-

2 Rounds

• 9 Hand Release Push Ups
• 9 Power Snatches (95/65)
• 9 Burpees Over the bar

-400 Meter Run-

2 Rounds

• 6 Hand Release Push Ups
• 6 Power Snatches (105/75)
• 6 Burpees Over the bar

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Cardio Option: For Time

2 Rounds

• 12 Hand Release Push Ups
• 24 American KB Swings (24k/16k)
• 12 Burpees Over the bar

-400 Meter Run-

2 Rounds

• 9 Hand Release Push Ups
• 18 American KB Swings (24k/16k)
• 9 Burpees Over the bar

-400 Meter Run-

2 Rounds

• 6 Hand Release Push Ups
• 12 American KB Swings (24k/16k)
• 6 Burpees Over the bar

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Core: 4 Rounds

• 20 Reach the Ceilings
• 20 Kick the Ceilings