WOD: Sunday, January 24th, 2021

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of SLOW Push Ups 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Thrusters (ascending weights)
  • 3 Strict Pull Ups 

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Workout: Every 3 minutes x 5 Rounds 

  • 60 Double Unders 
  • 12 Pull ups 

-In remaining time, max reps of:

  • Thrusters (105/75) 

*CRX: Max Thrusters (135/95)

*:90s Cap on Double Unders 

*Score is max thrusters after all 5 rounds 

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Cardio Option: Every 3 minutes x 5 Rounds 

  • 60 Double Unders 
  • 12 Pull ups 

-In remaining time, max reps of:

  • DB Thrusters (50/35) *alternate whenever you want

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Endurance: Assault Bike Tabata x 2 

  • :20s ON – :10s OFF x 8 Sets 

-Rest 2 Minutes-

  • Repeat

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks