WOD: Wednesday, December 4th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch -1 Minute per side

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Strength: Strict Press (12 – 15 Minutes)

• 5 Sets x 1 Rep @90% of 1 Rep Max

*Switching up the order because of heavy squat cleans from Tuesday!

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Workout: Every 4 Minutes for 4 Rounds

• 200 Meter Run
• 24 Air Squats
• 12 Push Press (95/65)
• Max Double Under/Calorie Row/Bike/Runner

*Rounds 1 and 3 max DU, Rounds 2 and 4 max cals

*ONE score for this piece, accumulation across all 4 rounds

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Cardio Option: Every 4 Minutes for 4 Rounds

• 200 Meter Run
• 24 Air Squats
• 12 Hand Release Push Ups
• Max Double Under/Calorie Row/Bike/Runner

*Rounds 1 and 3 max DU, Rounds 2 and 4 max cals

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Core: 4 Rounds

• 10 Hanging Knee Raises
• 30 Side Crunches