WOD: Wednesday, December 13th, 2023

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 65% of 1RM 
  • 2 Sets x 3 Reps @ 75% of 1RM 

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Workout: AMRAP x 15 Minutes 

  • Max Unbroken Wall Balls (20/14) 

*Every time you break complete: 

  • Run to the end of the driveway
  • 10 Alt DB Suitcase Lunges (50/35) 

*Score is total # of wall balls completed in 15 Min

*Switch sides on DB after 5 reps 

*If staying inside sub 250 M Row OR 500 M Bike 

*BREAKS INCLUDE:

  • Dropping the ball
  • Pausing at the bottom of the squat
  • Standing and holding the medicine ball
  • Any time the continuous motion of the WB is stopped 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold