WOD: Monday, December 27th, 2021

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of jump squats 
• Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (15 Minutes) 

Option A: 

• Establish a 5 Rep Max Front Squat 

OR 

Option B: 

• 3 Sets x 5 Reps @75% of 1 RM Front Squat 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 250 Meter Row OR 500 Meter Bike 

-Then in remaining time, AMRAP of: 

• 6 Med-Ball Step Overs (20/14)(24”/20”)
• 4 Thrusters (95/65) 
• 2 Pogo Burpees 

*CRX: 6 Alternating Pistol Squats 

*3 Total Scores for today – One for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 250 Meter Row OR 500 Meter Bike 

-Then in remaining time, AMRAP of: 

• 6 Med-Ball Step Overs (20/14)(24”/20”)
• 4 Atomic Sit Ups (25/15)
• 2 Burpees 

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Core: 4 Rounds 

• 30 Russian Twists (25/15) 
• :30s Hollow Hold