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