WOD: Monday, January 17th, 2021

Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

• Sets 1, 2, 3: 5 Reps @ 70% of 1RM 
• Sets 4 and 5: 3 Reps @ 80% of 1RM 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 7 Toes 2 Bar 
• 5 Front Squats (135/95) 
• 3 Burpees Over Bar 

*Pick up where you leave off after the minute rest break 

*Score is total # of rounds completed across all 5 intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 7 Toes 2 Bar 
• 5 KB Goblet Squats (24K/16K) 
• 3 Burpees 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)