WOD: Thursday, December 7th, 2017
Warm-up: Group Dynamic
- 2 Minutes of Continuous movement
- 1 Minute of High Knees and Butt Kicks (alt every :15)
- 1 minute of Arm Circles big and small (alt every :15)
Pre-Game: 3 Rounds
- 5 Thrusters (ascending weights)
- 10 American KB Sewings (16k/12k)
- 15 Ab mat sit ups
Workout: 4 Rounds (3 minutes of work/ 3 minutes of rest)
- Calories on Rower/Bike (20/16)
- 12 Bar Facing Burpees
- Max Thrusters in remaining time (95/65)
- Your score is the amount of thrusters you get every round
Sill Work: Pull ups
- Pull ups, Chest to bar, Kip swings
Core: 5 Rounds
- 25 Rocky style sit-ups
- 15 Atomic Sit ups
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