WOD: Wednesday, December 28th, 2022

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: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

*If you are wall walking complete the HS Hold facing the wall

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Workout: AMRAP Repeats 

AMRAP x 8 Minutes 

• 3 Wall Walks 
• 6 Deadlifts (185/115)
• 24 Double Unders 

-Rest :90s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 4 Deadlifts (205/135)
• 24 Double Unders 

-Rest :90s-

AMRAP x 4 Minutes 

• 1 Wall Walk 
• 2 Deadlifts (225/155)
• 24 Double Unders 

*3 Separate scores – One for each AMRAP 

*Wall Walk modification: 

• Scale distance to wall 
• Wall walk to plyo box (same rep scheme) 

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Cardio Option: AMRAP Repeats 

AMRAP x 8 Minutes 

• 3 Wall Walks 
• 9 Russian KB Swings (24K/16K) 
• 24 Double Unders 

-Rest :90s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 6 Russian KB Swings (24K/16K)
• 24 Double Unders 

-Rest :90s-

AMRAP x 4 Minutes 

• 1 Wall Walk 
• 3 Russian KB Swings (24K/16K) 
• 24 Double Unders 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15)
• 30 DB Side Bends (50/35)