WOD: Monday, December 6th, 2021

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of air squats 
• Pigeon Stretch – 1 Minute per side 

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Strength: Leg Endurance EMOM 

Every 2 Minutes x 5 Rounds 

• 250 Meter Row OR 500 Meter Bike 
• 5 Front Squats (ascending weights)

Rd1: (95/65), Rd2: (115/85), Rd3: (135/95)

Rd4: (155/105), Rd5: (185/125) 

*Front Squats can come from the rack or from the floor 

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Workout: For Time 

5 Rounds 

• (15/12) Calorie Row OR (12/10) Calorie Bike 
• 10 Alternating DB Snatch (50/35) 

-Then-

• Buy Out: 50 Wall Balls (20/14) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15) 
• 30 DB Side Bends (50/35)