5pm Holiday WOD

Hammonasset Conditioning + Fitness – Bootcamp/HIIT


Stretch/Foam Roll

300m Row or Run

2 Rounds:

5 Sit-ups

10 Light KB Swings

20 DUs/40 Singles

Group “Jingle Bell Rock” Warm-up–Air squat every time you hear “jingle bell”


Metcon (Calories)

Teams of 4 (or 5)

20 min AMRAP

4 Rounds

14 Wallballs

14 Sit-ups

14 Kettlebell Swings (53/35)

14 Burpees

Rest (if setting up for teams of 5)

When the 4 rounds are complete

Max Cal Row in the remaining time.
In this stadium style WOD, team members each start at a different station and cannot move onto the next station until everyone completes their movement. Partners take a knee when they finish movements. Once all teammates have completed their station the whole team will rotate. The whole team will complete 4 rounds, then row.