WOD: Saturday, December 17th, 2022

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of med-ball squats 
  • Banded Shoulder Stretch – 1 Minute per side 

*Tabata is done with the wall ball you will be using in the wod 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Snatches (ascending weights) 

*Snatches can be squat or power 

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Workout: For Time 

4 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 15 Wall Balls (20/14) 
  • Snatches (115/85) *Reps decrease per round 

Rd1: 9 Reps / Rd2: 7 Reps 

Rd3: 5 Reps / Rd4: 3 Reps 

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Cardio Option: For Time 

4 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 15 Wall Balls (20/14) 
  • Alternating DB Snatches (50/35) 

Rd1: 18 Reps / Rd2: 14 Reps 

Rd3: 10 Reps / Rd4: 6 Reps 

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Strength: Bench Press 

  • Establish a heavy single 

-Then-

EMOM x 5 Minutes 

  • 5 Reps @70% of Heavy Single 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings