WOD: Wednesday, January 6th, 2020

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands  / :10s of Shoulder taps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: (9/7) Calorie Row/Bike/Runner
  • Min 2: 5 Push Press (ascending weights)
  • Min 3: Wall Ball Complex

*WB Complex: 5 WB Strict Press, 5 Front squats, 5 WB’s

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Workout: 5 Rounds 

  • 21 Wall Balls (20/14)
  • 15 Push Press (95/65) 
  • 9 Burpees Over Bar 

*Rest 1 minute at the completion of each round 

*Score is total time to complete all 5 rounds including rest time

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Cardio Option: 5 Rounds 

  • 21 Wall Balls (20/14)
  • 21 Burpees Over Bar

*Rest 1 minute at the completion of each round 

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Core: 4 Rounds 

  • 30 Mountain Climbers  
  • 30 DB Side Bends (50/35)