WOD: Saturday, December 28th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Power Cleans (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: 4 Rounds

  • 400 Meter Run
  • 12 Burpees
  • Power Cleans (ascending weights / descending reps)
  • 8 Toes 2 Bar

R1: 10 (115/85),

R2: 8 (135/95),

R3: 6 (155/105),

R4: 4 (185/115)

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 12 Burpees
  • 12 Atomic Sit Ups (25/15)
  • 8 Toes 2 Bar

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks