WOD: Sunday, December 10th, 2023

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 3 Squat Snatches (105/75) 

*CRX: 3 Squat Snatches (135/95) 

*Score is total # of Calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations