WOD: Friday, December 22nd, 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 x 3

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Strength: Shoulder to Overhead (17 Minutes) 

5 Sets x 3 Reps 

  • 3 Sets x 3 Reps @ 70% of 1 Rep Max 
  • 2 Sets x 3 Reps @ 80% of 1 Rep Max 

*Make sure you are sticking with the style you decided on Week 1

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Workout: 3 Intervals (1 Minute Station / :15s Transition) 

  • Station1: Max Alternating DB Snatches (50/35) 
  • Station2: Max Burpee Box Jump Overs (24″/20″)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest

*3 Total scores- Total reps accumulated for each interval 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions