WOD: Tuesday, December 10th, 2019

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Power Cleans (ascending weights)
• :15s Hollow Hold

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Workout: 4 Rounds (5 Minute AMRAP / :90s Rest)

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

-In remaining time, AMRAP of:

• 7 Toes 2 Bar
• 5 Burpees
• 3 Power Cleans (155/105)

*Four separate scores, one for each “round”

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Cardio Option: 4 Rounds (5 Minute AMRAP / :90s Rest)

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

-In remaining time, AMRAP of:

• 7 Toes 2 Bar
• 5 Burpees
• 7 Atomic Sit Ups (25/15)

*Four separate scores, one for each “round”

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Core: 5 Rounds

• 30 Mountain Climbers
• :30s Plank ON HANDS