Saturday, Dec. 30th, 2017

 

A) Warm Up

400m Run

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

Teams of 4

Station 1

4 Min Amrap:
20 Cal Row
18 Kb Swings 45/35

Rest 1 Min

Station 2

4 Min Amrap:
20 Dubs
18 Abmat Situps

Rest 1 Min

Station 3

4 Min Amrap:
20 Box Jumps 24/20
18 Dumbbell Snatches 50/35 (9 each arm)

Rest 1 Min

Station 4

4 Min Amrap:
20 Walking Lunges
18 Pullups

Rotate until each person has done all four stations