WOD: Sunday, December 20th, 2020

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 150 Meter Row/Runner OR 300 Meter Bike
• 3 Squat Cleans (ascending weights)
• 3 Strict Pull Ups 

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

• 7 Box Jump Overs (24”/20”)
• 5 Pull Ups 
• 3 Squat Cleans (135/95) 

*Pick up where you leave off after your rest period.

*Score is max rounds after ALL 4 intervals. 

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

• 7 Box Jump Overs (24”/20”)
• 5 Pull Ups 
• 7 Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds 

• 15 V-Ups  
• 30 DB Side Bends (50/35)