WOD: Wednesday, December 29th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ pause – 10 Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 Minutes) 

Option A: 

  • 3 Rep Max Deadlift 

*Must be touch ‘n go 

OR 

Option B: 

  • 5 Sets x 3 Reps @75% of 1 Rep Max 

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Workout: AMRAP + For Time 

Part A : 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Wall Balls (20/14) 
  • Power Cleans (115/85) 
  • Box Jump Overs (24”/20”)

-Rest 2 Minutes-

Part B: For Time 

  • 25 Wall Balls (20/15) 
  • 25 Box Jump Overs (24”/20”)
  • 25 Wall Balls (20/14) 

*Two scores – 

  • Last full round + partial reps for part A
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A : 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Wall Balls (20/14) 
  • Burpee – Rage Balls (20/15) 
  • Box Jump Overs (24”/20”)

-Rest 2 Minutes-

Part B: For Time 

  • 25 Wall Balls (20/15) 
  • 25 Box Jump Overs (24”/20”)
  • 25 Wall Balls (20/14) 

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Core: 5 Rounds 

  • 40 Flutter Kicks 
  • 20 KB Pull Throughs (16K/12K)