WOD: Sunday, January 24th, 2021

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 

——————————————————————————————————–

Pre-Game: 3 Rounds 

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

——————————————————————————————————–

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 

——————————————————————————————————–

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

——————————————————————————————————–

Endurance: Assault Bike Tabata x 2 

• :20s ON – :10s OFF x 8 Sets 

-Rest 2 Minutes-

• Repeat

——————————————————————————————————–

Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks