WOD: Thursday, December 5th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

  • (9/7) Calorie Row OR Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Push Ups + 3 Strict Pull Ups 

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Workout: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

  • (14/10) Calorie Row (11/7) Calorie Bike 
  • 7 Thrusters (105/75) 
  • 7 Burpee – Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 7 Thrusters (105/75) 
  • 250 Meter Row OR 600 Meter Bike 

*RX+: 5 Thrusters (135/95) 

*CRX: 5 Thrusters (135/95) / 3 Burpee-Bar Muscle Ups 

*Burpee-Pull Up Scaling Options: 

  • Scale height of pull up bar using a flag 
  • Complete 7 Burpees then 7 Pull Ups 

*Two Scores:

  • Total Rounds + Reps completed in 14 Minutes
  • Time to complete Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

  • (14/10) Calorie Row (11/7) Calorie Bike 
  • 7 Atomic Sit Ups (25/15) 
  • 7 Burpee – Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 7 Atomic Sit Ups (25/15) 
  • 250 Meter Row OR 600 Meter Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations