WOD: Saturday, December 26th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands / :10s of shoulder taps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row 
  • 3 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 12 Power Snatches (75/55)

-Then-

  • 500 Meter Row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 8 Power Snatches (95/65)

-Then-

  • 500 Meter Row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 4 Power Snatches (115/85)

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Cardio Option: For Time 

  • 500 Meter Row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 24 Russian KB Swings (24k/16k)

-Then-

  • 500 Meter row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 18 Russian KB Swings (24k/16k)

-Then-

  • 500 meter row 

2 Rounds 

  • 36 Double Unders 
  • 12 Toes 2 Bar 
  • 12 Russian KB Swings (24k/16k)

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)