WOD: Friday, December 15th, 2023

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Shoulder to Overhead (17 Minutes) 

  • 3 Sets x 3 Reps @ 65% of 1 Rep Max 
  • 2 Sets x 3 Reps @ 75% of 1 Rep Max 

*Make sure you are sticking with the style that you decided on from week1

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 1 Wall Walk 
  • 5 Hang Power Snatches (95/65) 
  • 9 Box Jump Overs (24”/20”) 

*Pick up where you leave off after rest period

*Score is total # of rounds + reps completed across all 4 intervals

Wall Walk Scaling Options:

  • Scale the distance 
  • Plyo Box Wall Walks (3 Reps) 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 1 Wall Walk 
  • 5 DB Hang Power Snatches (50/35) *per side
  • 9 Box Jump Overs (24”/20”) 

*Pick up where you leave off after rest period

*Score is total # of rounds + reps completed across all 4 intervals

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions