WOD: Friday, December 17th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Upper Body Endurance 

EMOM x 9 Minutes 

  • Min 1: :45s of Max Push Press (115/85)
  • Min 2: :45s of Max Burpees over Bar 
  • Min 3: :45s of Max Mountain Climbers 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • 30 Double Unders 
  • 12 DB Hang Power Clean and Jerks (50/35)
  • 2 Rope Climbs 

-Then-

  • Buy Out: 800 Meter Run 

*DB Hang Clean and Jerks are 6 per side 

*RX+: Rope Climbs to 13” rope 

*CRX: Legless Rope Climbs 

Rope Climb Modifications

  • Rope Ascents (4 Reps per round)
  • Strict Pull Ups (6 Reps per round) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD back Extensions