WOD: Tuesday, December 21st, 2021

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Shoulder to Overhead (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • (18/15) Calorie Row/Bike/Runner
  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Shoulder to Overhead (115/85)

-Then-

3 Rounds 

  • (18/15) Calorie Row/Bike/Runner
  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Burpees Over Bar 

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Cardio Option: For Time 

3 Rounds 

  • (18/15)Calorie Row/Bike/Runner
  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 15 American KB Swings (24K/16K)

-Then-

3 Rounds 

  • (18/15)Calorie Row/Bike/Runner
  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Burpees Over Bar 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Bicycle Crunches