WOD: Wednesday, December 22nd, 2021

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (15 Minutes)

Option A:

  • Establish a 10 Rep Max 

OR 

Option B:

  • 3 Sets x 10 Reps @60% of 1 Rep Max 

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Workout: AMRAP X 18 MINUTES 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (Not including 0:00) complete: 

  • 8 Pull Ups 
  • 8 Sumo Deadlift High Pulls (95/65) 

*Score is total # of calories completed in 18 minutes 

*Work must be complete in under 1:30 

*CRX: 4 Bar/Ring Muscle Ups 

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Cardio Option: AMRAP X 18 MINUTES 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (Not including 0:00) complete: 

  • 8 Pull Ups 
  • 12 KB Sumo Deadlift High Pulls (24k/16k) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations