WOD: Thursday, December 3rd, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• :20s squat hold / :10s of air squats
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 20 Single Unders + 10 Double Unders 
• 3 Front Squats (ascending weights)
• 10 ALternating Step Back Lunges 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 30 Med-Ball Jump Squats (20/14)

-In remaining time, AMRAP of: 

• 20 Double Unders 
• 10 Alternating Step Ups (24”/20”)
• 5 Front Squats (155/105) 

*3 separate scores, one for each AMRAP

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 30 Med-Ball Jump Squats (20/14)

-In remaining time, AMRAP of: 

• 20 Double Unders 
• 10 Alternating Step Ups (24”/20”)
• 10 DB/KB Goblet Squats (50/35)(24k/16k)

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Core: 4 Rounds

• 15 Long Sit Ups 
• 30 DB Side Bends (50/35)