12.21.2015 WOD

20
Dec

12.21.2015 WOD

A. Mobility

B. Warm-up

21 Kettlebell Deadlifts
15 KB Swings (Russian swing)
9 Goblet Squats (hang out at the bottom of squat and work the hips, knees & ankles)
2 rounds

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Rows 21 calories, upon finishing, then team member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 9 Hang Cleans, teammate 1 then starts 9 Hang Cleans and works back to 21 cal row in the same manner.

2 rounds
21 Cal Row
18 Wall Bals (20/14)
15 Toes-to-bar
9 Hang Power Clean (135/95)
And work your way back down
9 Hang Power Clean
15 Toes-2-bar
18 Wall Balls
21 Cal Row

30 minute cap