WOD: Friday, December 4th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat / Shoulder Stretch – :30s per side x3

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Strength: Strict Press/Plank EMOM 

EMOM x 10 Minutes

  • Odd Minutes: 5 Strict Press 
  • Even Minutes: :30s Plank on Hands 

*Start with a light weight on the strict press and increase as you go

*If you know your 1 RM then start around 65%

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Workout: For Time

  • 1000 Meter Row OR 2400 Meter Bike 
  • 40 Sumo Deadlift High Pulls (75/55)
  • 30 Hand Release Push Ups 
  • 20 DB Hang Clean and Jerks (50/35)
  • 30 Hand Release Push Ups 
  • 40 Sumo Deadlift High Pulls (75/55)
  • 1000 Meter Row OR 2400 Meter Bike 

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Cardio Option: For Time

  • 1000 Meter Row OR 2400 Meter Bike 
  • 40 Russian KB Swings (24k/16k)
  • 30 Hand Release Push Ups 
  • 20 DB Hang Clean and Jerks (50/35)
  • 30 Hand Release Push Ups 
  • 40 Russian KB Swings (24k/16k)
  • 1000 Meter Row OR 2400 Meter Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions