WOD: Friday, December 31st, 2021 (7:30, 8:30, 9:30 ONLY)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights)
• 5 Hang Power Cleans (ascending weights) 

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Workout: For Time 

3 Rounds 

• 200 Meter Run 
• 21 Deadlifts (115/85)
• 21 Hang Power Cleans (115/85)

-Into-

3 Rounds 

• 22 Calorie Row OR Bike 
• 22 Ab-Mat Sit Ups 
• 22 Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

3 Rounds 

• 200 Meter Run 
• 21 Russian KB Swings (24K/16K)
• 21 KB Goblet Squats (24K/16K) 

-Into-

3 Rounds 

• 22 Calorie Row OR Bike 
• 22 Ab-Mat Sit Ups 
• 22 Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions