WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)

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Warm-up: Group Dynamic

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

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Strength: Clean Complex (17 Minutes) 

  • Sets 1 and 2: 2 Cleans + 1 Hang Clean @80% of 1RM 
  • Sets 3 and 4: 2 Cleans + 1 Hang Clean @85% of 1RM 

*Can drop the bar between cleans from the ground 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • (16/12) Calorie Row OR (12/8) Calorie Bike 
  • 12 Wall Balls (20/14)
  • 4 DB Hang Clean and Jerks (50/35) *2 per side 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

  • Total rounds + reps for Part A 
  • Time for Part B 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB Side Bends (50/35)