WOD: Thursday, January 2nd, 2020

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