WOD: Wednesday, December 2nd, 2020

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (10/8) Calorie Row 
  • 3 Power Snatches (ascending weights)
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 22 Minutes 

  • (32/24) Calorie Row 
  • 16 Toes 2 Bar 
  • 8 Power Snatches (115/85) / 16 Alternating DB Snatch (50/35)

*You will alternate between the barbell and the DB every round 

Round 1 will start with 8 Barbell Snatches

Round 2 will be done on the DB

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Cardio Option: AMRAP x 22 Minutes 

  • (32/24) Calorie Row 
  • 16 Toes 2 Bar 
  • 16 Rage Balls (20/15) / 16 Alternating DB Snatch (50/35)

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Core: 4 Rounds

  • 20 Reach the ceilings 
  • 20 Kick the ceilings