WOD: Thursday, November 25th, 2021 (7:30, 8:30, 9:30 ONLY)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

  • Run to the end of the driveway 
  • 5 Thrusters (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-Then in the remaining time AMRAP of: 

  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 15 Box Jump Overs (24”/20”)
  • 9 Thrusters (105/75) 

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Cardio Option: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-Then in the remaining time AMRAP of: 

  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 15 Box Jump Overs (24”/20”)
  • 9 Burpee – Rage Balls (20/15)

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Core: 4 Rounds 

  • 30 Russian Twists (25/15) 
  • 30 Flutter Kicks