WOD: Saturday, December 5th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row OR Bike 
• 2 Power Cleans (ascending weights)
• :20s Wall Sit

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Workout: 5 Intervals (4 Minutes ON / 1 Minute OFF) 

• 2 Power Cleans (185/115) 
• 4 2For1 Wall Balls (20/14)
• (8/6) Calorie Row OR Bike

*Pick up where you left off after rest period 

*Score is an accumulation of rounds after all 5 intervals 

*2For1 Wall Ball = 1 Medball squat + 1 Wall ball is 1 rep 

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Cardio Option: 5 Intervals (4 Minutes ON / 1 Minute OFF) 

• 8 DB/Power Cleans (50/35) *4 per side
• 4 2For1 Wall Balls (20/14)
• (8/6) Calorie Row OR Bike 

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Core: 4 Rounds 

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold