WOD: Monday, December 21st, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row 
  • 3 Power Snatches (ascending weights) 
  • :15s Plank on Hands 

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Workout: AMRAP x 21 Minutes 

  • (27/21) Calorie Row 
  • 21 Weighted Ab-Mat sit ups (20/14)
  • 15 Burpees over the Bar
  • 9 Power Snatches (105/75)

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Cardio Option: AMRAP x 21 Minutes 

  • (27/21) Calorie Row 
  • 21 Weighted Ab-Mat sit ups (20/14)
  • 15 Burpees
  • 9 American KB Swings (24k/16k) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Plank on Hands