WOD: Wednesday, December 16th, 2020

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Deadlifts (ascending weights)
  • :20s Wall Sit 

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Workout: 4 Intervals (:45s Stations / :15s Transition)

  • Station 1: Max DB Hang Squat Cleans (50/35) 
  • Station 2: Max Ab-Mat Sit Ups 
  • Station 3: Max Deadlifts (185/115) 
  • Station 4: Max Calorie Row OR Bike 
  • Station 5: Rest 

*Score is an accumulation of reps each round (4 total scores)

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Cardio Option: 4 Intervals (:45s Stations / :15s Transition)

  • Station 1: Max DB Hang Squat Cleans (50/35) 
  • Station 2: Max Ab-Mat Sit Ups 
  • Station 3: Max Rage Balls (20/15) 
  • Station 4: Max Calorie Row OR Bike 
  • Station 5: Rest 

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Core: 5 Rounds 

  • 15 Tuck Ups 
  • 30 Russian Twists (25/15)