WOD: Friday, December 1st, 2023

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Shoulder to Overhead EMOM 

Every 2:30 Minutes x 5 Rounds 

• 250 Meter Row / 200 Meter Run / 500 Meter Bike 
• 3 Shoulder to Overhead 

*Can be strict press, push press, push jerk, split jerk 

*Can be taken from the rack or from the floor 

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Workout: Every 4 Minutes x 4 Rounds 

2 Rounds 

• 16 Med-Ball Push Press (20/14) 
• 4 DB Devils Press (50/35) *2 per side

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*One score – total # of calories completed across all 4 rounds 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions