WOD: Monday, December 2nd, 2024

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: Front Squat (17 Minutes) 

• Establish a heavy single 

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-etc…. 

New Strength Cycle:

• Mondays- Front Squat (1RM) 
• Wednesdays- Clean Complex (1 Clean + 1 Hang Clean) 
• Fridays- Strict Press (1RM)

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Workout: For Time 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 32 Wall Balls (20/14) 
• 16 Sumo Deadlift High Pulls (95/65) 

-Rest 1 Minute- 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 24 Wall Balls (20/14) 
• 12 Sumo Deadlift High Pulls (95/65) 

-Rest 1 Minute-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 16 Wall Balls (20/14) 
• 8 Sumo Deadlift High Pulls (95/65) 

*Score is time to complete all 3 rounds 

*With rest included make sure you push the intensity! 

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Cardio Option: For Time 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 32 Wall Balls (20/14) 
• 16 KB High Pulls (24K/16K)

-Rest 1 Minute- 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 24 Wall Balls (20/14) 
• 12 KB High Pulls (24K/16K)

-Rest 1 Minute-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 16 Wall Balls (20/14) 
• 8 KB High Pulls (24K/16K)

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)