Posted on

31 December 2024

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: New Year’s Eve WOD For Time

Complete 24 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve!

*Ring Rows

*Goblet Squats (1.5/1)(1/25#)

*Toes to Bar

*Ground to Overhead (45/25)(25/15)

*Ring Dips

*Wall Balls (20/14)(14/10)

*Ab Mat Sit Ups

*DB Thrusters (50/35)(35/20)

*Lunges

*DB Deadlifts (50/35)(35/20)

*Burpees

*DB Hang Power Cleans (50/35)(35/20)

*GHD Extensions

*DB Push Jerks (50/35)(35/20)

*GHD Sit Ups

*KB Swings (1.5/1)(1/25#)

*Row Calories

*KB Snatches (1.5/1)(1/25#)

*Assault Bike Calories

*Slam Balls (30/20)(20/15)

Stimulus/Focus: Have fun and just keep moving! This will be 480 total reps!

Cool Down: Athlete’s Choice