WOD: Saturday, December 18th, 2021

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner
  • 5 Front Squats (ascending weights)
  • :15s Hanging Knee Raise Hold 

*Front squats come from the floor

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Workout: 4 Rounds 

  • (15/12) Calorie Row / Bike / Runner 
  • 12 Front Squats (115/85) 
  • 15 Box Jump Overs (24”/20”)
  • 12 Toes 2 Bar 

*CRX: 6 Front Squats (185/125) 

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Cardio Option: 4 Rounds 

  • (15/12) Calorie Row / Bike / Runner 
  • 24 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 15 Box Jump Overs (24”/20”)
  • 12 Toes 2 Bar 

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Strength Work: Bench Press 

EMOM x 10 Minutes 

  • Min 1: 5 Bench Press (Building per round)
  • Min 2: :30s Max DB Bench Press (50’s/35’s) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings 
  • 20 Kick the Ceilings