WOD: Tuesday, December 15th, 2020

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 30 Double Unders OR 60 Single Unders 
• 5 Hang Power Cleans (ascending weights)
• :10s Chin over bar hold 

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Workout: For Time 

• 60 Alternating Med-Ball Step Ups (20/14)
• 40 Hang Power Cleans (115/85)
• 20 Strict Pull Ups 
• 40 Hang Power Cleans (115/85)
• 60 Alternating Med-Ball Step Ups (20/14)

*Step Ups RX (24”/20”)

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Cardio Option: For Time 

• 60 Alternating Med-Ball Step Ups (20/14)
• 60 American KB Swings (24k/16k)
• 20 Strict Pull Ups 
• 60 American KB Swings (24k/16k)
• 60 Alternating Med-Ball Step Ups (20/14)

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations