WOD: Monday, December 20th, 2021

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Clean Complex (15 Minutes)

Establish a max in the complex of:

  • 2 Squat Cleans + 2 Front Squats 

*Goal should be somewhere around 90% of 1RM Squat Clean

——————————————————————————————————–

Workout: 2 Rounds 

2 Min AMRAP 

  • Max Calorie Row OR Bike 

-Rest :30s-

5 Min AMRAP 

  • 3 Deadlifts (135/95)
  • 6 Hang Power Cleans (135/95)
  • 9 Wall Balls (20/14) 

-Rest 2 Minutes- 

*4 Scores for today – one for each max cal and one for each AMRAP 

——————————————————————————————————–

Cardio Option: 2 Rounds 

2 Min AMRAP 

  • Max Calorie Row OR Bike 

-Rest :30s-

5 Min AMRAP 

  • 6 American KB Swings (24K/16K)
  • 9 Wall Balls (20/14) 
  • 6 Rage Balls (20/15) 

-Rest 2 Minutes- 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • 30 DB Side Bends (50/35)