WOD: Monday, December 11th, 2023
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: Power Clean (17 Minutes)
- 3 Sets x 3 Reps @ 65% of 1 Rep Max
- 2 Sets x 3 Reps @ 75% of 1 Rep Max
*Focus on form and speed, not so much touch n’ go
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Workout: 3 Rounds
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
- 20 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
- 10 Thrusters (115/85)
*CRX: 20 Alt Pistol Squats
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Cardio Option: 3 Rounds
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
- 20 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
- 20 DB Thrusters (50/35) *10 per side
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 DB Side Bends (50/35)
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