WOD: Sunday, December 27th, 2020

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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