WOD: Monday, January 31st, 2021

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

• Sets 1, 2, and 3: 3 Reps @ 85% of 1 Rep Max 
• Sets 4 and 5: 2 Reps @ 90% of 1 Rep Max 

——————————————————————————————————–

Workout: Ladder + Max Reps 

Part A: 10 Minute Ladder 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

• Burpees to a plate (45) 
• Thrusters (95/65)
• Pull Ups 

-Rest 2 Minutes-

Part B: AMRAP x 5 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-In remaining time complete:

• Max Thrusters (95/65) 

*CRX: Chest 2 Bar Pull Ups 

——————————————————————————————————–

Cardio Option: Ladder + Max Reps 

Part A: 10 Minute Ladder 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

• Burpees to a plate (45) 
• Atomic Sit Ups (25/15)
• Pull Ups 

-Rest 2 Minutes-

Part B: AMRAP x 5 Minutes 

• Buy In: 500 Meter Row OR 1200 Meter Bike 

-In remaining time complete:

• Max Atomic Sit Ups (25/15) 

——————————————————————————————————–

Core: 4 Rounds 

• :15s Hollow Hold 
• 15 V-Ups 
• :15s Hollow Hold