WOD: Thursday, December 10th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat / Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • (10/8) Calorie Row / Bike / Runner 
  • 3 Shoulder to overhead (ascending weights)
  • 5 Broad Jumps 

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Workout: 16 Minute Ladder 

4, 8, 12, 16, 20, 24, 28, 32, etc… 

  • Shoulder to overhead (105/75) 
  • Box Jumps (24”/20”)
  • 20 Ab-Mat Sit Ups 

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Cardio Option: 16 Minute Ladder 

4, 8, 12, 16, 20, 24, 28, 32, etc… 

  • Burpees 
  • Box Jumps (24”/20”)
  • 20 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 10 Weighted Knee Raises (15/10)
  • :20s Unweighted Knee Raise Hold