WOD: Thursday, December 1st, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Overhead Squats (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 21 Minutes 

  • (12/9) Calorie Row/Ski OR (9/6) Calorie Bike 
  • 9 Overhead Squats (105/75) 
  • 1 Rope Climb 

-Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

*Score is total # of rounds + reps completed in 21 minutes 

Rope Climb Scaling Options: 

  • 3 Rope Ascents 
  • 3 Strict Pull Ups 

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Cardio Option: AMRAP x 21 Minutes 

  • (12/9) Calorie Row/Ski OR (9/6) Calorie Bike 
  • 9 Atomic Sit Ups (25/15) 
  • 1 Rope Climb 

-Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • 30 CrossBody Mountain Climbers