WOD: Wednesday, December 15th, 2021

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Strength: Squat Clean EMOM 

Every 2 Minutes x 5 Rounds 

  • 250 Meter Row OR 500 Meter Bike 
  • 3 Squat Cleans (ascending weights) 

Rd1: (135/95), Rd2: (155/105), Rd3: (185/115) 

Rd4: (205/135), Rd5: (225/155) 

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Workout: Ladder x 18 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc.. 

  • Burpees to a target 
  • Toes 2 Bar 
  • Alt DB Snatch (50/35) 

*Every 3 Min (Not including 0:00) complete: 

  • Run to the end of the driveway (150 Meter Air Runner) 

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Core: 5 Rounds 

  • 20 Bicycle Crunches 
  • :40s Tuck Hold