WOD: Thursday, December 19th, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

• 250 Meter Row/ 200 M Run/ 600 M Bike 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• 5 Med-Ball Squats

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Workout: For Time 

• Buy in: 1000 M Row/800 M Run/2400 M Bike 

-Then- 

• 90 Wall Balls (20/14) 
• 60 Sumo Deadlift High Pulls (105/75) 

*Partition reps as desired* 

Strategy Examples:

• 10 Rounds – 9 WB + 6 SDHP
• 6 Rounds – 15 WB + 10 SDHP
• 5 Rounds – 18 WB + 12 SDHP
• 2 Rounds – 45 WB + 30 SDHP
• Straight Through 

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Cardio Option: For Time 

• Buy in: 1000 M Row/800 M Run/2400 M Bike 

-Then- 

• 90 Wall Balls (20/14) 
• 90 KB High Pulls (24K/16K)

*Partition reps as desired* 

Strategy Examples:

• 10 Rounds – 9 WB + 9 KBHP
• 6 Rounds – 15 WB + 15 KBHP
• 5 Rounds – 18 WB + 18 KBHP
• 2 Rounds – 45 WB + 45 KBHP
• Straight Through 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Shoulder Rotations