WOD: Monday, January 6th, 2020

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Squat to Stand – 10 Reps
• Couch Stretch – 1 Minute per side

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Strength: Back Squat (15 Minutes)

• Build to a one rep max

*Retest week! Be aggressive and shoot for a PR!

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Workout: AMRAP + For Time

AMRAP x 10 Minutes

• (12/8) Calorie Row/Bike/Runner
• 8 Alt Front Rack Lunges (75/55)
• 4 Burpee Box Jumps (30”/24”)

-Rest 2 Minutes-

For Time

• 300 Meter Run
• 20 Alt Front Rack Lunges (75/55)
• 10 Burpee Box Jumps (30”/24”)

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Cardio Option: AMRAP + For Time

AMRAP x 10 Minutes

• (12/8) Calorie Row/Bike/Runner
• 16 Switches
• 4 Burpee Box Jumps (30”/24”)

-Rest 2 Minutes-

For Time

• 300 Meter Run
• 40 Switches
• 10 Burpee Box Jumps (30”/24”)

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Core: 5 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings