WOD: Monday, December 2nd, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Couch Stretch – 1 Minute per side

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Strength: Back Squat  

• 5 Sets x 1 Rep @90% of 1 Rep Max

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Workout: AMRAP x 21 Minutes

• 9 Hang Power Snatches (75/55)
• 7 Burpees Over the Bar
• 5 Pull Ups

*Every 3 Minutes (not including 0:00) complete: (9/7) Calorie Row/Bike/Runner

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Cardio Option: AMRAP x 21 Minutes

• 9 Atomic Sit Ups (25/15)
• 7 Burpees to a plate
• 5 Pull Ups

*Every 3 Minutes (not including 0:00) complete: (9/7) Calorie Row/Bike/Runner

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Core: 5 Rounds

• 30 Bicycle Crunches
• 30 Flutter Kicks