WOD: Monday, January 7th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Snatch (12-15 Minutes)

  • Build to a one-rep max Squat or Power Snatch

 

Workout: AMRAP x 2

10 Minute AMRAP

  • (18/15) Calorie Row/Bike/Runner
  • 9 Burpee Box Jumps (24″/20″)
  • 6 Overhead Squats (105/75)

-Rest 2 Min-

10 Minute AMRAP

  • 6 Overhead Squats (105/75)
  • 9 Burpee Box Jumps (24″/20″)
  • (18/15) Calorie Row/Bike/Runner

 

Cardio Option: AMRAP x 2

10 Minute AMRAP

  • (18/15) Calorie Row/Bike/Runner
  • 9 Burpee Box Jumps (24″/20″)
  • 6 Atomic Sit ups (25/15)

-Rest 2 Min-

10 Minute AMRAP

  • 6 Atomic Sit ups (25/15)
  • 9 Burpee Box Jumps (24″/20″)
  • (18/15) Calorie Row/Bike/Runner

 

Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Bicycles