WOD: Sunday, January 28th, 2024
Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of MB Squats
- Couch Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- (9/7) Calorie Row/Bike/Runner/Ski
- 5 Thrusters (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:
- 10 Weighted Ab-Mat Sit Ups (20/14)
- 5 Thrusters (115/85)
*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:
- 10 Weighted Ab-Mat Sit Ups (20/14)
- 10 DB/KB Goblet Squats (50/35)(24K/16K)
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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