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)
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