WOD: Monday, December 30th, 2024

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Sets 1 and 2: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: AMRAP x 15 Minutes 

• 20 Double Unders 
• 10 Alt DB lunges (50/35) *5 per side 
• 5 Hang Squat Cleans (105/75) 

*Every 3 Minutes (Not including 0:00) complete:

• Run to the end of the driveway 

*DB must be held in suitcase position (switch hands whenever) 

*Score is total # of rounds + reps completed in 15 minutes 

*If raining sub 200 Meter Row OR 500 Meter Bike 

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Cardio Option: AMRAP x 15 Minutes 

• 20 Double Unders 
• 10 Alt DB lunges (50/35) *5 per side 
• 10 Med-Ball Jump Squats (20/14) 

*Every 3 Minutes (Not including 0:00) complete:

• Run to the end of the driveway 

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Core: 4 Rounds 

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