WOD: Saturday, December 4th, 2021

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold / :10s of air squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run/ 150 Meter Row/ 300 Meter Bike 
• 5 Thrusters (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• Buy In: 800 Meter Run/ 1K Row / 2400 M Bike 

-Then-

6 – 9 – 12 – 15 

• Thrusters (115/85) 
• Pull Ups 

-Then-

• Buy Out: 800 Meter Run/ 1K Row / 2400 M Bike 

*CRX: Bar/Ring Muscle Ups (1 – 3 – 5 – 7)

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Cardio Option: For Time 

• Buy In: 800 Meter Run/ 1K Row / 2400 M Bike 

-Then-

6 – 9 – 12 – 15 

• Atomic Sit Ups (25/15) 
• Pull Ups 

-Then-

• Buy Out: 800 Meter Run/ 1K Row / 2400 M Bike 

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Strength Work: Bench Press + DB Curls 

5 Sets 

• 5 Bench Press (155/105)
• 10 Alternating DB Curls 

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Core: 4 Rounds 

• 20 Reach the ceilings (25/15)
• 20 Kick the ceilings