WOD: Friday, December 3rd, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Snatches (ascending weights) 
  • :20s Wall Sit 

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Workout: 10 Rounds 

  • 3 Squat Snatches (105/75)
  • 6 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 21 Double Unders 

*Every 3 Minutes (not including 0:00) Complete:

  • 200 Meter Run 

*CRX: 6 Alternating Pistol Squats 

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Cardio Option: 10 Rounds 

  • 6 Alt DB Squat Snatches (50/35) 
  • 6 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 21 Double Unders 

*Every 3 Minutes (not including 0:00) Complete:

  • 200 Meter Run 

*CRX: 6 Alternating Pistol Squats 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions