WOD: Sunday, December 22nd, 2024

Warm-up: Group Dynamic

• Bird Dog Tabata – 2 Minutes
• :20s Bird Dog Hold – :10s of Active Bird Dogs 
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Deadlifts (ascending weights) 
• :15s Plank on hands

*If you do CRX complete a :15s HS Hold instead 

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Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: Complete 3 Rounds 

• 14 Med-Ball Push Press (20/14) 
• 7 Deadlifts (185/115) 

-in remaining time:

• Max Calorie Row/Bike/Runner/Ski 

*CRX: 7 Handstand Push Ups 

*3 Scores: Total cals completed for each interval 

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Cardio Option: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: Complete 3 Rounds 

• 14 Med-Ball Push Press (20/14) 
• 14 Russian KB Swings (24K/16K) 

-in remaining time:

• Max Calorie Row/Bike/Runner/Ski 

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold