WOD: Tuesday, January 5th, 2020

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • 40 Double Unders OR 80 Single Unders 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run/Row OR 900 Meter Bike 
  • 21 Ab-Mat Sit Ups 

-In remaining time-

  • Max Squat Cleans (115/85) 

*CRX: Max Squat Cleans (155/105) 

*Score is a total # of squat cleans across all 5 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run/Row OR 900 Meter Bike 
  • 21 Ab-Mat Sit Ups 

-In remaining time-

  • Max Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 Russian Twists (25/15)