WOD: Wednesday, December 27th, 2023

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

5 Sets x 3 Reps 

  • 3 Sets x 3 Reps @ 80% of 1 Rep Max 
  • 2 Sets x 3 Reps @ 85% of 1 Rep Max 

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Workout: AMRAP x 15 Minutes 

  • 25 Double Unders 
  • 10 Wall Balls (20/14) 
  • 5 Squat Snatches (95/65) 

*Every 3 minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 15 minutes 

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Cardio Option: AMRAP x 15 Minutes 

  • 25 Double Unders 
  • 10 Wall Balls (20/14) 
  • 5 Atomic Sit Ups (25/15) 

*Every 3 minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations