WOD: Thursday, December 26th, 2019 (NORMAL SCHEDULE)

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded lat Pull Downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Strict Press (12 – 15 Minutes)

• 5 Sets x 1 Rep @95% of 1-Rep Max

——————————————————————————————————–

Workout: For Time

• 120 Unbroken Wall Balls (20/14)

*Every break complete:

• 200 Meter Run OR 250 Meter Row
• 10 Sumo Deadlift High Pulls (75/55)

——————————————————————————————————–

Cardio Option: For Time

• 120 Unbroken Wall Balls (20/14)

*Every break complete:

• 200 Meter Run OR 250 Meter Row
• 10 Russian KB Swings (24k/16k)

——————————————————————————————————–

Core: 4 Rounds

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