WOD: Friday, December 27th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (15 – 18 Minutes)

• 5 Sets x 1 Rep @95% of 1-Rep Max

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Workout: For Time

3 Rounds

• 50 Double Unders
• 30 Ab-Mat Sit Ups
• 10 Single Arm Devils Press (50/35)

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Cardio Option: For Time

3 Rounds

• 50 Double Unders
• 30 Ab-Mat Sit Ups
• 10 Burpee Rage Balls (20/15)

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions