WOD: Friday, December 18th, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold / :10s of air squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min 1: 150 Meter Row (increasing intensity)
• Min 2: 5 Overhead Squats (ascending weights)
• Min 3: Wall Ball Complex 

*WB Complex= 5 WB Strict Press, 5 WB Front Squats, 5 WB

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Workout: Every 3 Minutes x 6 Rounds 

• (300/250) Meter Row 

-In remaining time, max reps of:

• Rd 1, 3, 5= Overhead Squats (95/65)
• Rd 2, 4, 6= Wall Balls (20/14) 

*One score for all 3 rounds of overhead squats 

*One score for all 3 rounds of wall balls 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• (300/250) Meter Row 

-In remaining time, max reps of:

• Rd 1, 3, 5= Burpees Over Rower 
• Rd 2, 4, 6= Wall Balls (20/14) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions