WOD: Monday, December 30th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs- 15 Reps
  • Samson Stretch – 1 minute per side

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Strength: Back Squat (12 – 15 Minutes)

  • 5 Sets x 5 Reps @55% of 1-Rep Max

*Focus on speed out of the bottom

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Workout: 6 Rounds (3 Min ON / 1 Min Off)

  • 7 Box Jumps (30”/24”)
  • 5 Hang Power Snatches (75/55)
  • 3 Overhead Squats (75/55)

*Score is an accumulation across all 6 rounds, pick up where you left off each new “round”

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Cardio Option: 6 Rounds (3 Min ON / 1 Min Off)

  • 7 Box Jumps (30”/24”)
  • 5 American KB Swings (24k/16k)
  • 3 Goblet Squats (24k/16k)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations