WOD: Friday, December 6th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

  • Establish a heavy single 

*Make small jumps and prioritize rest 

*Use a belt to keep your core tighter at the heavier weights

*Warm Up Rep Scheme: 

  • 5-5-3-3-1-1-1-1-etc….

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Workout: 4 Rounds 

  • 350 Meter Row / 300 M Run / 900 M Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 15 DB Snatches (50/35) 

*CRX: 10 DB Snatches (70/50)

*Round 1 and 3: Right Arm Only 

*Round 2 and 4: Left Arm Only 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions