WOD: Friday, December 20th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 5 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 9 Box Jump Overs (24”/20”)
  • 6 Alt DB Snatches (50/35) 
  • 3 Burpees Over DB

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • One for each set of max cals
  • Rounds + Reps for each 5 min AMRAP 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions