WOD: Sunday, December 29th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Back Squats (ascending weights)
  • 3 DB/KB Box Step Overs

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Workout: Every 3 Minutes for 6 Rounds

  • 300 Meter Run
  • Max Reps in remaining time

Rounds 1 and 4: Max Back Squats (105/75)

Rounds 2 and 5: Max DB/KB Box Step Overs (50/35)(24k/16k)

Rounds 3 and 6: Max Calorie Row/Bike

*Two scores one for rounds 1-3 and one for rounds 4-6

*REST 2 MINUTES AFTER ROUND 3

*Box Step overs done with ONE DB/KB and all to a 20” box

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Cardio Option: Every 3 Minutes for 6 Rounds

  • 300 Meter Run
  • Max Reps in remaining time

Rounds 1 and 4: Max Med-Ball Jump Squats (20/14)

Rounds 2 and 5: Max DB/KB Box Step Overs (50/35)(24k/16k)

Rounds 3 and 6: Max Calorie Row/Bike

*Two scores one for rounds 1-3 and one for rounds 4-6

*REST 2 MINUTES AFTER ROUND 3

*Box Step overs done with ONE DB/KB and all to a 20” box

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold