WOD: Saturday, January 30th, 2021

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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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Pre-Game: 3 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Run 
  • 5 Back Squats (ascending weights)
  • 5 Jump Squats 

*Back Squats are from the rack

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Workout: For Time 

  • Buy In: 1000 meter Row OR 800 Meter Run

-Then-

15 – 12 – 9 – 6 – 3 

  • Back Squats (185/115)
  • Burpee Box Jumps (24”/20”)

-Then-

  • Buy Out: 1000 Meter Row OR 800 Meter Run 

*RX should be able to do back squats in 2-3 Sets 

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Cardio Option: For Time 

  • Buy In: 1000 meter Row OR 800 Meter Run

-Then-

30 – 24 – 18 – 12 – 6 

  • DB Goblet Squats (50/35)

15 – 12 – 9 – 6 – 3 

  • Burpee Box Jumps (24”/20”)

-Then-

  • Buy Out: 1000 Meter Row OR 800 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 – Inch Hold