WOD: Sunday, December 31st, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, air squats, burpees 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner) 
• 5 Thrusters (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

2 Rounds 

• 200 Meter Med-Ball Run (20/14)
• 20 Weighted Ab-Mat Sit Ups (20/14) 
• 23 Thrusters (105/75) 

-Then-

2 Rounds

• 200 Meter Med-Ball Run (20/14)
• 20 Toes to Bar 
• 24 DB/KB Goblet Squats (50/35)(24K/16K)

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Cardio Option: For Time 

2 Rounds 

• 200 Meter Med-Ball Run (20/14)
• 20 Weighted Ab-Mat Sit Ups (20/14) 
• 23 Wall Balls (20/14) 

-Then-

2 Rounds

• 200 Meter Med-Ball Run (20/14)
• 20 Toes to Bar 
• 24 DB/KB Goblet Squats (50/35)(24K/16K)

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K) 
• 30 Mountain Climbers