WOD: Monday, December 23rd, 2024

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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: Front Squat (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski/ 200 M Run/ 600 M Bike 
  • 25 Ab-Mat Sit Ups 
  • 10 Alt DB Devils Press (50/35) 
  • 25 Double Unders 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)