WOD: Wednesday, December 15th, 2021
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Banded Lat/Hip Stretch – 1 Minute per side
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Strength: Squat Clean EMOM
Every 2 Minutes x 5 Rounds
- 250 Meter Row OR 500 Meter Bike
- 3 Squat Cleans (ascending weights)
Rd1: (135/95), Rd2: (155/105), Rd3: (185/115)
Rd4: (205/135), Rd5: (225/155)
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Workout: Ladder x 18 Minutes
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc..
- Burpees to a target
- Toes 2 Bar
- Alt DB Snatch (50/35)
*Every 3 Min (Not including 0:00) complete:
- Run to the end of the driveway (150 Meter Air Runner)
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Core: 5 Rounds
- 20 Bicycle Crunches
- :40s Tuck Hold
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