Warm-Up3 Rounds
1:00 Row
25 Single Under
3 Inch Worms
5 Wall Ball Front Squats
5 Wall Ball Push Press




:20 WOD
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders


Target time: sub 12 minutes
Time cap: 15 minutes
GASSY, MUSCULAR ENDURANCE, GRIPPY, LACTIC ACID PARTY, CARDIO, PAIN!!! It’s going to be a wild
party, so let’s end this year off with a bang.
Wall balls: We want to see athletes consistently hit this in 2-3 sets. Athletes must pass through a full
squat and then throw the ball to a 10ft target for men and a 9ft target for women.
Double Unders: Unbroken!
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken.
Ideally, 2-3 sets should be the goal.


:45 Accessory
Seated Double DB Shoulder Press
4 sets: 10 reps
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout
and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of
a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without
the full supinated grip at the shoulder).
Banded Hamstring Curls
4 sets: 10 reps
:55 Cool Down1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side