Community WOD 181223

1. MOBILITY

  • Banded front rack stretch (2x15s/side)

  • Banded over-the-shoulder stretch (standing on band) (2x15s/side)

  • 2x12 Good mornings (hands under toes)


2. WARM UP

  • 4 twisting lunge walks

  • 4 bear walks

  • 2 frog jumps

  • 2 worm walks

  • 2 sideways wall walks (handstand)


3. WOD

JACKY BIRTHDAY WOD!

AFAP in teams of 2 (shared reps, 1 teammate at at time):

  • 34 dive bombers 🛩🛬🛫✈️💥🤣

  • 17*200m run

  • 1 round of "Jackie":

    • 1000m row / 2400m bike / 800m ski

    • 50 DB thrusters (17.5 / 12.5)

    • 30 pull-ups

  • 34 rope climbs (first come, first served queue)

*Only score rope climbs. Track by giving a point after each successful ascent from a total of 34 available points. The WOD stops when all 34 points have been awarded. The team with the most points at the end wins.