WOD: Sunday, December 13th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Throughs – 10 SLOW Reps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: Every 4 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 7 Toes 2 Bar 
  • 14 Hang Power Snatches (95/65) 

-In remaining time, AMRAP of:

  • *Max Alternating Single Arm Devils Press (50/35) 

*Score is max DP across all 5 rounds 

*Scale barbell weight to something you can do in 2-3 Sets

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Cardio Option: Every 4 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 7 Toes 2 Bar 
  • 14 Up-Downs 

-In remaining time, AMRAP of:

  • *Max Alternating Single Arm Devils Press (50/35) 

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Core: 5 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings