WOD: Sunday, December 11th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner 
  • Min2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min3: :20s Handstand Hold OR Plank on Hands 

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Workout: 2 Intervals (9 Min ON / 2 Minutes OFF) 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then in remaining time AMRAP of:

  • 12 Alternating DB Overhead Lunges (50/35) 
  • 8 Sumo Deadlift High Pulls (105/75) 
  • 4 Handstand Push Ups 

*Alternate arms after 6 reps on the DB lunges 

*2 Scores – Rounds + Reps for each interval 

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Cardio Option: 2 Intervals (9 Min ON / 2 Minutes OFF) 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then in remaining time AMRAP of:

  • 12 Alternating DB Overhead Lunges (50/35) 
  • 8 KB Deadlift High Pulls (24K/16K) 
  • 4 Handstand Push Ups 

*Alternate arms after 6 reps on the DB lunges 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold