WOD: Monday, December 13th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs W/ Pause – 10 Reps (5 Per side) 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat EMOM 

EMOM x 10 Minutes 

  • ODD Minutes: (12/9) Calorie Row/Bike/Runner 
  • EVEN Minutes: 5 Back Squats (ascending weights) 

Rd1: (135/95), Rd2: (155/105), Rd3: (185/125)

Rd4: (205/135), Rd5: (225/155) 

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Workout: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 3 Box Jumps (24”/20”) 
  • 5 Thrusters (95/65) 
  • 7 Pull Ups 

*CRX: 3 Bar/Ring Muscle Ups 

*Pick up where you leave off after rest period 

*Score is total # of rounds completed across all 5 intervals 

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Cardio Option: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 3 Box Jumps (24”/20”) 
  • 5 Atomic Sit Ups (25/15) 
  • 7 Pull Ups 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :30s Hollow Hold