WOD: Thursday, December 14th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Up – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row OR Bike (increasing intensity)
• Min2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min3: :15s Hollow Hold + 5 V-Ups 

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Workout: For Time 

2 Rounds 

• 1000 Meter Row OR 2400 Meter Bike 
• 45 Ab-Mat Sit Ups 
• 30 Sumo Deadlift High Pulls (105/75) 
• 15 Lateral Pogo Burpees 

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Cardio Option: For Time 

2 Rounds 

• 1000 Meter Row OR 2400 Meter Bike 
• 45 Ab-Mat Sit Ups 
• 30 Russian KB Swings (24K/16K)
• 15 Lateral Pogo Burpees over KB

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30s 6-Inch Hold