WOD: Thursday, December 31st, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat / Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 1 Minute Row/bike/Runner 
  • 3 Power Snatches (ascending weights)
  • 3 Overhead Squats (ascending weights) 

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Workout: 3 Rounds (6 Minutes ON / 2 Minutes OFF) 

  • Buy In: 50 Double Unders 

-In remaining time, AMRAP of:

  • 9 Pull Ups 
  • 6 Power Snatches (95/65)
  • 3 Overhead Squats (95/65) 

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Cardio Option: 3 Rounds (6 Minutes ON / 2 Minutes OFF) 

  • Buy In: 50 Double Unders 

-In remaining time, AMRAP of:

  • 9 Pull Ups 
  • 7 Med-Ball Squat Cleans (20/14) 
  • 5 Med-Ball Jump Squats (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions