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WOD 12302023

A. Dynamic Stretches



B. “Poppin’ Bottles”

(Teams of 4)


(For time)

(4 rounds)

20 synchronized front squats 115/165lb (2 people)

  • synchronized handstand hold (2 people)

(Pairs alternate each round)


(4 rounds)

40 calories assault bike (1 person bikes; 1 person rest; switch as much as needed)

  • synchronized weighted plank (2 people) 35/45lb

(Pairs alternate each round)


(4 rounds)

60 calories rower (1 person)

  • Team bumper hold (3 people; each holds bumper) 35/45lb

(Team rotates each round)



C. Static stretches

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