WOD: Monday, January 11th, 2020

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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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Strength: Back Squat (12 – 15 Minutes)

  • Build to a heavy single for the day

*Goal for today is to establish where our numbers are for this next cycle

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Workout: AMRAP x 16 Minutes 

  • 8 Toes 2 Bar 
  • 12 Alternating DB Snatches (50/35) 
  • (16/12) Calorie Row  

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Endurance Work : Assault Bike Tabata 

  • :20s on – :10s OFF x 8 Sets 

*Goal is max calories after all 8 sets 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks