WOD: Monday, December 19th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, air squats, burpees 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat Max + EMOM 

Part A – 7 Minutes 

  • Establish a heavy single front squat 

*Be aggressive – make big jumps 

Part B – EMOM x 5 Minutes 

  • 3 Front Squats @ 75% of Part A 

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Workout: For Time 

3 Rounds 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 
  • 15 Thrusters (95/65) 
  • 10 Handstand Push Ups 

*Handstand Push Up Modifications: 

  • Plyo Box HSPU (10 Reps)
  • Hand Release Push Ups (15 Reps) 
  • Med-Ball Push Press (20 Reps) 

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Cardio Option: For Time 

3 Rounds 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 
  • 20 DB Thrusters (50/35) *10 Per Side 
  • 10 Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)