December 11, 2021

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

Teams of 2 – For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Synchronized Kettlebell Swings, 35 lbs
50 Synchronized Walking Lunges
50 Push Press, 45 lbs
50 Back Extensions
50 Partner Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders (each)

Goal: Sub 20 min

Complete in teams of 2. All movements that are NOT synchronized have athletes sharing the work to complete the rep ranges. Movements that ARE synchronized is reps/person

Accessory Work
2-3 rounds for quality of:
10 L/10 R Fire Hydrants
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
10 L/10 R Lying Leg Raises
Bird Dog, L 20 secs/R 20 secs

Hip and knee maintenance is the focus of our accessory work today. We will not be using any loading for this accessory work. Focus on moving for quality and intention.