WOD: Tuesday, December 31st, 2019 (Morning schedule ONLY!)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

• Run the stairs
• 3 Clean and Jerks (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• (18/12) Calorie Row OR Bike
• 6 Clean and Jerks (135/95)
• 3 Rounds of “Mini Cindy”

-Then-

• Buy Out: 800 Meter Run

“Mini Cindy”= 3 Pull Ups, 6 Push Ups, 9 Air Squats

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• (18/12) Calorie Row OR Bike
• 12 Atomic Sit Ups (25/15)
• 3 Rounds of “Mini Cindy”

-Then-

• Buy Out: 800 Meter Run

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Core: 5 Rounds

• 15 V-Ups
• 30 Russian Twists (25/15)