WOD: Wednesday, December 30th, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 250 Meter Row
- 3 Power Cleans (ascending weights)
*Increase intensity on rower each round
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Workout: 4 Intervals (1 Minute Stations / :15s Transition)
- Station 1: Max Wall Balls (20/14)
- Station 2: Max Power Cleans (155/105)
- Station 3: Max Calorie Row
- Station 4: Rest
*Score is an accumulation across all stations
*4 total scores for each interval
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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)
- Station 1: Max Wall Balls (20/14)
- Station 2: Max Russian KB Swings (24k/16k)
- Station 3: Max Calorie Row
- Station 4: Rest
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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