WOD: Sunday, December 27th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 1 Minute Row/Bike/Runner
- 5 Back Squats (ascending weights)
- :15s Plank on hands
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Workout: AMRAP x 21 Minutes
- 12 Burpees
- 10 Back Squats (115/85)
- 8 Pull Ups
*Every 3 minutes (not including 0:00) complete:
- (8/6) Calorie Row/Bike/Runner
*Score is total rounds completed in 21 minutes
*Back squats are from the floor
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Cardio Option: AMRAP x 21 Minutes
- 12 Burpees
- 10 Med-Ball Jump Squats (20/14)
- 8 Pull Ups
*Every 3 minutes (not including 0:00) complete:
- (8/6) Calorie Row/Bike/Runner
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Core: 5 Rounds
- 30 Bicycle Crunches
- 30 Flutter Kicks
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