WOD: Monday, December 27th, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (15 Minutes) 

Option A: 

  • Establish a 5 Rep Max Front Squat 

OR 

Option B: 

  • 3 Sets x 5 Reps @75% of 1 RM Front Squat 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

  • Buy In: 250 Meter Row OR 500 Meter Bike 

-Then in remaining time, AMRAP of: 

  • 6 Med-Ball Step Overs (20/14)(24”/20”)
  • 4 Thrusters (95/65) 
  • 2 Pogo Burpees 

*CRX: 6 Alternating Pistol Squats 

*3 Total Scores for today – One for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)

  • Buy In: 250 Meter Row OR 500 Meter Bike 

-Then in remaining time, AMRAP of: 

  • 6 Med-Ball Step Overs (20/14)(24”/20”)
  • 4 Atomic Sit Ups (25/15)
  • 2 Burpees 

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Core: 4 Rounds 

  • 30 Russian Twists (25/15) 
  • :30s Hollow Hold