WOD: Wednesday, December 1st, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Front Squats (ascending weights)
  • :15s Hanging Knee Raise Hold 

*Front Squats come from the ground 

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Workout: 2 Rounds

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 25 Box Jump Overs (24”/20”)
  • 25 Front Squats (135/95) 
  • 25 Toes 2 Bar  

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Cardio Option: 2 Rounds

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 25 Box Jump Overs (24”/20”)
  • 50 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 25 Toes 2 Bar  

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Endurance Work: Assault Bike Tabata 

8 Sets 

  • :20s ON / :10s OFF 

*Goal is max calories across all 8 sets 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K)
  • 20 CrossBody Mountain Climbers