WOD: Monday, December 23rd, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Couch Stretch – 1 Minute Per side

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Strength: Back Squat (12 – 15 Minutes)

• 5 Sets x 1 Reps @95% of 1-Rep Max

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Workout: Every 5 Minutes for 4 Rounds

• 300 Meter Run
• 20 Alternating Step Ups (24”/20”)
• 10 Squat Cleans (105/75)
• Max Toes 2 Bar in remaining time

*Score is an accumulation across all 4 Rounds

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Cardio Option: Every 5 Minutes for 4 Rounds

• 300 Meter Run
• 20 Alternating Step Ups (24”/20”)
• 10 Med-Ball Squat Cleans (20/14)
• Max Toes 2 Bar in remaining time

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Core: 5 Rounds

• 30 Mountain Climbers
• :30s Plank