WOD: Thursday, December 21st, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, Up-Downs, Push Ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row OR Bike 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

• (60/40) Calorie Row OR (45/30) Calorie Bike

-Into-

3 Rounds 

• 20 Med-Ball Push Press (20/14) 
• 10 Deadlifts (185/115) 

-Then-

• (60/40) Calorie Row OR (45/30) Calorie Bike

-Into-

3 Rounds 

• 10 Handstand Push Ups 
• 10 Deadlifts (185/115) 

*Handstand Push Up Scaling Option:

• Plyo Box HSPU (10 Reps) 
• DB Push Press (10 Reps per side)
• Hand Release Push Ups (20 Reps) 

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Cardio Option: For Time 

• (60/40) Calorie Row OR (45/30) Calorie Bike

-Into-

3 Rounds 

• 20 Med-Ball Push Press (20/14) 
• 20 Russian KB Swings (24K/16K)

-Then-

• (60/40) Calorie Row OR (45/30) Calorie Bike

-Into-

3 Rounds 

• 10 Handstand Push Ups 
• 20 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• 30 DB SIde Bends (50/35)