WOD: Sunday, December 10th, 2023

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre-Game: 3 Rounds 

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

——————————————————————————————————–

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 

——————————————————————————————————–

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) 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations