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 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 150 Meter Row/Runner OR 300 Meter Bike 
  • 3 Clean and Jerks (ascending weights) 
  • 5 Jump Squats 

——————————————————————————————————–

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 

——————————————————————————————————–

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) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions