WOD: Thursday, December 24th, 2020 (Morning schedule ONLY)
Warm-up: Group Dynamic
- 2 minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row/Runner OR 300 Meter Bike
- 3 Clean and Jerks (ascending weights)
- 5 Jump Squats
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Workout: For Time
Break Reps up as desired
- 120 Wall Balls (20/14)
- 80 Box Jumps (24”/20”)
- 40 Power Clean and Jerks (135/95)
Examples:
- 10 Rounds – 12 WB – 8 BJ – 4 C&J
- 5 Rounds – 24 WB – 16 BJ – 8 C&J
- Buy in and out: 40 BJ, in between 10 Rounds 12 WB and 4 C&J
- Straight Through
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Cardio Option: For Time
Break Reps up as desired
- 120 Wall Balls (20/14)
- 80 Box Jumps (24”/20”)
- 40 Burpee – KB Swings (24k/16k)
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Core: 5 Rounds
- 15 GHD SIt Ups
- 15 GHD Back Extensions
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