WOD: Monday, December 7th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s plank on hands + :10s of shoulder taps
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row 
  • 3 Squat Snatches (ascending weights)
  • 3 Push Ups + :10s Plank on Hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 9 Minutes

  • (12/9) Calorie Row 
  • 6 Burpees Over Rower 
  • 3 Squat Snatches (105/75) 

-Rest 2 Minutes-

Part B – For Time 

  • (36/30) Calorie Row 
  • 18 Burpees Over Rower 
  • 9 Squat Snatches (105/75)

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 9 Minutes

  • (12/9) Calorie Row 
  • 6 Burpees Over Rower 
  • 6 Rage Balls (20/15) 

-Rest 2 Minutes-

Part B – For Time 

  • (36/30) Calorie Row 
  • 18 Burpees Over Rower 
  • 18 Rage Balls (20/15)

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 Inch Hold