WOD: Tuesday, December 8th, 2020

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3-5 Hang Power Cleans (ascending weights)
  • :15s Hollow Hold  

——————————————————————————————————–

Workout: 10 Rounds (30 Minute Cap) 

  • 24 Double Unders 
  • 12 Hang Power Cleans (115/85) 
  • 6 Toes 2 Bar 

*Every 3 minutes complete:

  • 20 Switches 

——————————————————————————————————–

Cardio Option: 10 Rounds (30 Minute Cap) 

  • 24 Double Unders 
  • 12 Russian KB Swings (24k/16k) 
  • 6 Toes 2 Bar 

*Every 3 minutes complete:

  • 20 Switches 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)