WOD: Monday, December 11th, 2023

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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: 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)