WOD: Thursday, December 16th, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights)
  • :20s Med-Ball Wall Sit 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • 12 Wall Balls (20/14) 

-In remaining time max reps of: 

  • Odd Rounds – Alt DB/KB Box Step Ups (50/35)(24K/16K)
  • Even Rounds – Alt Front Rack Lunges (105/75) 

*Step Ups done to a 20” box for everyone 

*CRX: Max Alt Pistol Squats on Odd Rounds

*Two scores – All 3 rounds of step ups added together and FRL 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • 12 Wall Balls (20/14) 

-In remaining time max reps of: 

  • Odd Rounds – Alt DB/KB Box Step Ups (50/35)(24K/16K)
  • Even Rounds – Alt DB/KB Lunges (50/35)(24K/16K)

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Endurance Work: Assault Bike Tabata 

8 Sets 

  • :20s ON / :10s OFF

*Goal is total # of Cals across all 8 sets 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations