WOD: Sunday, December 15th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, up-downs, plank hold 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Hang Power Snatches (ascending weights) 

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Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

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

• 10 Med-Ball Push Presses (20/14) 
• 5 Hang Power Snatches (105/75) 

*Barbell should be done unbroken

*One score: total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

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

• 10 Med-Ball Push Presses (20/14) 
• 10 American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 DB Side Bends (50/35)