WOD: Friday, December 10th, 2021

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift EMOM 

Every 2 Minutes x 5 Rounds 

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

Men: 155 – 185 – 205 – 225 – 275 

Women: 105 – 125 – 135 – 155 – 185 

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Workout: For Time 

4 Rounds 

• 24 Double Unders 
• 12 Alt Front Rack Lunges (95/65)
• 6 Burpees Over Bar 

-Then-

• (48/42) Calorie Row OR (42/36) Calorie Bike

-Then-

4 Rounds 

• 6 Burpees Over Bar 
• 12 Alt Front Rack Lunges (95/65)
• 24 Double Unders 

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Cardio Option: For Time 

4 Rounds 

• 24 Double Unders 
• 12 Alt DB/KB Lunges (24K/16K)(50/35)
• 6 Burpees Over Bar 

-Then-

• (48/42) Calorie Row OR (42/36) Calorie Bike

-Then-

4 Rounds 

• 6 Burpees Over Bar 
• 12 Alt DB/KB Lunges (24K/16K)(50/35)
• 24 Double Unders 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions