WOD: Monday, December 14th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of shoulder taps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Row
  • 5 Thrusters (ascending weights)
  • 5 SLOW Push Ups  

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Workout: 3 Sets 

  • 2 Minutes – Max Calorie Row 

-Rest 1 Minute-

AMRAP x 4 Minutes 

  • 4 Lateral Pogo Burpees
  • 8 Thrusters (105/75) 

-Rest 1 Minute- 

Repeat for a total of 3 sets 

CRX: 4 Thrusters (135/95)

*2 Scores 

*One for best round of calories

*One for best AMRAP score 

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Cardio Option: 3 Sets 

  • 2 Minutes – Max Calorie Row 

-Rest 1 Minute-

AMRAP x 4 Minutes 

  • 4 Lateral Pogo Burpees
  • 8 DB Thrusters (50/35) *4 Per side

-Rest 1 Minute- 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • :30s Hollow Hold