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
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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
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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
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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-
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- 30 DB Side Bends (50/35)
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