WOD: Monday, December 9th, 2024

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 5 Reps 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

*If you missed week 1 – test your 1RM today 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Wall Balls (20/14) 
• Station2: Max Ab-Mat Sit Ups 
• Station3: Max DB Box Step Overs (50/35)(24”/20”)
• Station4: Max Calorie Row/Bike/Runner/Ski 
• Station5: Rest 

*DB can be held any style 

*3 Total Scores:

• Total Reps accumulated through each station for each interval

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches