WOD: Monday, December 26th, 2022 (NO 5 or 6 AM Class)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of SLOW Push ups 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row OR Bike 
• 5 Power Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 21 Minutes 

• Max Calorie Row OR Bike 

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

• 2 Power Snatches (105/75) 
• 4 Pull Ups 
• 2 Power Snatches (105/75) 

*RX+: 2 PS (135/95) / 4 Pull Ups / 2 PS 

*CRX: 2 PS (135/95) / 2 Bar/Ring MU / 2 PS (135/95)

*Score is total # of calories accumulated in 21 Minutes 

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Cardio Option: AMRAP x 21 Minutes 

• Max Calorie Row OR Bike 

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

• 6 Alt DB Snatches (50/35)
• 4 Pull Ups 
• 6 Alt DB Snatches (50/35)

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold