WOD: Saturday, December 12th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

• 1 Minute Row OR Bike 
• 3 Power Cleans (ascending weights)
• 3 Strict Pull Ups 

*Increase your intensity on the rower or bike each round

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Workout: For Time 

• Buy In: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)

-Then-

20 – 16 – 12 – 8 – 4 

• Pull Ups 
• Power Cleans (ascending weights) 

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)

Rd of 20: (75/55), Rd of 16: (95/65), Rd of 12: (115/85)

Rd of 8: (135/95), Rd of 4: (155/105) 

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Cardio Option: For Time 

• Buy In: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)

-Then-

20 – 16 – 12 – 8 – 4 

• Pull Ups 
• Burpee-Rage Balls (20/15)

-Then-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike (2.4 Kilometers)

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Core: 4 Rounds 

• 30 Alternating Single Leg V-Ups 
• 30 DB Side Bends (50/35)