WOD: Wednesday, December 6th, 2023

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a heavy single 

*Week 1 of our new strength cycle

*Establish a base line

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Workout: For Time 

15 – 10 – 5 

  • Calorie Row/Bike/Runner/Ski 
  • Wall Balls (20/14) 

5 – 5 – 5 

  • Burpee Box Jumps (24”/20”) 

-Into-

15 – 10 – 5 

  • Calorie Row/Bike/Runner/Ski 
  • Wall Balls (20/14) 

3 – 3 – 3 

  • Burpee Box Jumps (24”/20”) 

-Into-

15 – 10 – 5 

  • Calorie Row/Bike/Runner/Ski 
  • Wall Balls (20/14) 

1 – 1 – 1 

  • Burpee Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)