WOD: Thursday, December 2nd, 2021

Warm-up: Group Dynamic

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

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Pre-Game: EMOM x 9 Minutes 

  • Minute 1: :45s Row/Bike/Runner (increasing intensity)
  • Minute 2: 3 Hang Power Cleans + 3 Shoulder 2 Overhead 
  • Minute 3: :20s Plank on Hands + 5 SLOW Push Ups 

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Workout: Every 6 Minutes x 3 Intervals  

  • Buy In: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner 

-Then in remaining time AMRAP of: 

  • 5 Burpees to a plate (45)
  • 5 Hang Power Cleans (115/85) 
  • 5 Shoulder to Overhead (115/85) 

*No Rest between intervals 

*3 Seperate scores for today – total rounds + reps for each interval 

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Cardio Option: Every 6 Minutes x 3 Intervals  

  • Buy In: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner 

-Then in remaining time AMRAP of: 

  • 5 Burpees to a plate (45)
  • 10 DB Hang Clean and Jerks (50/35) 

*5 Per side on the DB 

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Strength Work: Strict Pull Ups 

  • Beginner: 4 Sets x 8-10 Slow Unrboken Ring Rows 
  • Intermediate: 4 Sets x 3-5 Unbroken Strict Pull Ups 
  • Advanced: 4 Sets x Max Unbroken Strict Pull Ups (Rest as needed)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold