WOD: Sunday, December 1st, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, bodyweight lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Box Jumps (24”/20”) 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Burpee – Box Jumps (24”/20”)
  • 8 Alt Front Rack Lunges (105/75) 

-Rest 2 Minutes and Repeat- 

*Four Scores:

  • One for each set of max cals 
  • Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Burpee – Box Jumps (24”/20”)
  • 8 Alt Double DB Lunges (50/35) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 20 Alternating V-Ups 
  • 40 Flutter Kicks