WOD: Wednesday, January 3rd, 2024

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 2 Reps @ 85% of 1 Rep Max 
  • 2 Sets x 2 Reps @ 90% of 1 Rep Max 

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Workout: 5 Rounds 

  • 12 Wall Balls (20/14) 
  • 9 Lateral Pogo Burpees 
  • 6 Front Squats (115/85) 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 5 rounds including rest time 

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Cardio Option: 5 Rounds 

  • 12 Wall Balls (20/14) 
  • 9 Lateral Pogo Burpees over DB
  • 12 DB Goblet Squats (50/35) 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)