WOD: Sunday, December 16th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 3 Rounds

  • 30 Double Unders
  • 6 Alternating Back Rack Lunges (ascending weights)
  • 3 Back Squats (ascending weights)

 

Workout: 4 Rounds

5 Minute AMRAP (2 Min Rest B/W)

  • Buy In: Calorie Row (18/15) OR Calorie Bike (15/12)

-Then AMRAP of:

  • 12 Alternating Back Rack Lunges (75/55)
  • 6 Back Squats (75/55)
  • 6 Toes 2 Bar

 

Cardio Option: 4 Rounds

5 Minute AMRAP (2 Min Rest B/W)

Buy In: Calorie Row (18/15) OR Calorie Bike (15/12)

-Then AMRAP of:

  • 24 Switches
  • 12 Jump Squats
  • 6 Toes 2 Bar

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Russian Twists (20/15)