WOD: Monday, December 16th, 2019

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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 (12 – 15 Minutes)

  • 5 Sets x 3 Reps @85% of 1-Rep Max

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Workout: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 15 Box Jump Overs (24”/20”)
  • 12 Toes 2 Bar
  • 9 Hang Clusters (95/65)

AMRAP x 7 Minutes

  • 12 Box Jump Overs (24”/20”)
  • 9 Toes 2 Bar
  • 6 Hang Clusters (95/65)

AMRAP x 5 Minutes

  • 9 Box Jump Overs (24”/20”)
  • 6 Toes 2 Bar
  • 3 Hang Clusters (95/65)

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Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

  • 15 Box Jump Overs (24”/20”)
  • 12 Toes 2 Bar
  • 9 Med-Ball Squat Cleans (20/14)

AMRAP x 7 Minutes

  • 12 Box Jump Overs (24”/20”)
  • 9 Toes 2 Bar
  • 6 Med-Ball Squat Cleans (20/14)

AMRAP x 5 Minutes

  • 9 Box Jump Overs (24”/20”)
  • 6 Toes 2 Bar
  • 3 Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks