WOD: Sunday, December 17th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s High Knees, Burpees, Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 M Row / 300 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :20s Plank on hands 

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Workout: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 200 M Run / 250 M Row / 600 M Bike 
  • 20 Med-Ball Push Press (20/14) 

-In remaining time, max reps: 

  • Shoulder to Overhead (135/95) 

Even Rounds (2 and 4): 

  • 200 M Run / 250 M Row / 600 M Bike 
  • 10 Shoulder to Overhead (135/95) 

-In remaining time, max reps: 

  • Med-Ball Push Press (20/14) 

*Two Scores:

  • Total number of reps for S2OH 
  • Total number of reps for MBPP 

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Cardio Option: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

  • 200 M Run / 250 M Row / 600 M Bike 
  • 20 Med-Ball Push Press (20/14) 

-In remaining time, max reps: 

  • DB Shoulder to Overhead (50/35) 

Even Rounds (2 and 4): 

  • 200 M Run / 250 M Row / 600 M Bike 
  • 10 DB Shoulder to Overhead (50/35) *per side

-In remaining time, max reps: 

  • Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)