WOD: Friday, December 23rd, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Shoulder to Overhead Max + EMOM 

Part A – 7 Minutes 

  • Establish a heavy single Shoulder to Overhead 

-Rest 1:30-

Part B – EMOM x 5 Minutes 

  • 5 Shoulder to Overhead @ 70% of Part A 

*Shoulder to overhead can be strict press, push press, push or split jerk

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Workout: Every 3 Minutes x 5 Rounds 

  • 21 Double Unders 
  • 15 Sumo Deadlift High Pulls (75/55)
  • 9 Hand Release Push Ups 

-In remaining time complete max reps of: 

  • Calorie Row / Ski / Bike 

*Score is total # of calories completed across all 5 rounds 

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • 21 Double Unders 
  • 15 KB High Pulls (24K/16K)
  • 9 Hand Release Push Ups 

-In remaining time complete max reps of: 

  • Calorie Row / Ski / Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions