WOD: Friday, December 13th, 2024

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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 x3

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Strength: Strict Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM  

*Make sure you rest between working sets 

*Focus on bracing your core and on the bar path 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 6 Box Jumps (24”/20”) 
  • 4 Burpees Over Bar 
  • 6 Shoulder to Overhead (115/85) 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed across all 4 intvs

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 6 Box Jumps (24”/20”) 
  • 4 Burpees Over DB 
  • 8 DB Shoulder to Overhead (50/35)*4 per side

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions