WOD: Wednesday, December 20th, 2023

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 70% of 1RM 
  • 2 Sets x 3 Reps @ 80% of 1RM 

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Workout: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 15 Toes to Bar 

-In remaining time complete max:

  • Thrusters (95/65) 

*Score is total # of thrusters accumulated across all 3 rounds 

*Should have AT LEAST 1 minute for the thrusters each round

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 15 Toes to Bar 

-In remaining time complete max:

  • DB Goblet Squats (50/35) 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • :30s Side Plank (per side)