WOD: Wednesday, December 14th, 2022

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike/Runner 
  • 3 Cluster – Front Squats (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 6 Minutes x 3 Intervals 

  • Buy In: (16/12) Calorie Row/Ski OR (12/8) Calorie Bike/Runner 

-Then in remaining time AMRAP of: 

  • 4 Cluster-Front Squats (135/95) 
  • 8 Box Jump Overs (24”/20”) 
  • 12 Ab-Mat Sit Ups 

*3 Total Scores – One for each interval 

*Cluster – FS = 1 Cluster + 1 FS 

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Cardio Option: Every 6 Minutes x 3 Intervals 

  • Buy In: (16/12) Calorie Row/Ski OR (12/8) Calorie Bike/Runner

-Then in remaining time AMRAP of: 

  • 8 KB Goblet Squats (24K/16K) 
  • 8 Box Jump Overs (24”/20”) 
  • 12 Ab-Mat Sit Ups 

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Core: 4 Rounds 

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