Thursday 12-31-2020 WOD

Warm-Up
2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Scap Push-Ups

Into…

3 ROUNDS
10 Wall Ball Deadlifts
10 Wall Ball Front Squats
10 Wall Ball Strict Press

Into…

2:00 Bike (Increase pace every :30)

“BALL DROP“
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)

(Score is Rounds + Reps of the 8min Efforts)

After Party
FOR RECOVERY
2:00 Walk & Shake Legs
2:00 EZ Bike
2:00 Foam Roll

(No Measure)