WOD: Friday, December 11th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of air squats 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 30 Double Unders OR 60 Single Unders 
  • 5 Deadlifts (ascending weights) 
  • 10 Jump Squats 

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Workout: 5 Rounds 

  • 3 Deadlifts (225/155)
  • 9 Hand Release Push Ups 
  • 15 Wall Balls (20/14)
  • 300 Meter Run 

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Cardio Option: 5 Rounds 

  • 9 Russian KB Swings (24k/16k)
  • 9 Hand Release Push Ups 
  • 15 Wall Balls (20/14)
  • 300 Meter Run 

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Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions