WOD: Thursday, January 2nd, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute Per side

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Strength: Deadlift (12 – 15 Minutes)

  • 5 Sets x 5 Reps @55% of 1-Rep Max

*Focus on speed off the ground

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Workout: AMRAP x 18 Minutes

  • Max Calorie Row/Bike/Runner

*Every 3 Minutes complete:

  • 4 Bar Over Burpees
  • 8 Thrusters (95/65)

*Score is max calories at the end of 18 minutes

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Cardio Option: AMRAP x 18 Minutes

  • Max Calorie Row/Bike/Runner

*Every 3 Minutes complete:

  • 4 Bar Over Burpees
  • 12 Medicine Ball Jump Squats (20/14)

*Score is max calories at the end of 18 minutes

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Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Hollow Rocks