WOD: Saturday, December 19th, 2020

Warm-up: Group Dynamic

• Plank / Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands / :10s of shoulder taps
• Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/ Bike/ Runner
• 5 Shoulder to Overhead (ascending weights)
• :15s Hollow Hold 

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Workout: 4 Rounds 

• 48 Double Unders 
• 16 Toes 2 Bar 
• 4 – 8 – 12 – 16 Shoulder to Overhead 

Men Rx (155-135-115-95)

Women Rx (105-95-85-65) 

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Cardio Option: 4 Rounds 

• 48 Double Unders 
• 16 Toes 2 Bar 
• 16 Burpee Rage Balls (20/15) 

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Core: 4 Rounds 

• 20 Reach the ceilings 
• 20 Kick the ceilings