WOD: Sunday, December 6th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Spiderman Lunges – 10 Reps per side 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 100 Meter Run 
  • 3 Lungesters (ascending weights)
  • :10s Chin Over Bar Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Into-

2 Rounds 

  • 14 Box Jump Overs (24”/20”)
  • 10 Lungesters (75/55) 
  • 6 Strict Pull Ups 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 6 Strict Pull Ups 
  • 10 Lungesters (75/55)
  • 14 Box Jump Overs (24”/20”)

-Into-

  • Buy Out: 800 Meter Run 

1 Lungester Rep = 2 Alternating Front Rack Lunges + 1 Thruster

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Into-

2 Rounds 

  • 14 Box Jump Overs (24”/20”)
  • 10 DB Lungesters (50/35) *5 Per side 
  • 6 Strict Pull Ups 

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 6 Strict Pull Ups 
  • 10 DB Lungesters (50/35) *5 Per side
  • 14 Box Jump Overs (24”/20”)

-Into-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold