WOD: Friday, December 20th, 2019

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Warm-up: Group Dynamic

  • 2 Minute of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minutes)

  • 5 Sets x 3 Reps @85% of 1-Rep Max

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Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 12 Hang Power Cleans (95/65)
  • Max Med-Ball Lunges 1:1

*Score is max med-ball lunges per round

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Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 9 Burpee Rage Balls (20/15)
  • Max Med-Ball Lunges 1:1

*Score is max med-ball lunges per round

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions