WOD: Thursday, December 23rd, 2021

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 3 Squat Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: 3 Rounds 

• 400 Meter Row / 300 Meter Run / 900 Meter Bike 
• 45 Double Unders 
• 15 Toes 2 Bar 
• 9 Squat Snatches (105/75) 

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Cardio Option: 3 Rounds 

• 400 Meter Row / 300 Meter Run / 900 Meter Bike 
• 45 Double Unders 
• 15 Toes 2 Bar 
• 9 Atomic Sit Ups (25/15) 

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Accessory Work: Strict Pull Ups 

• Beginner: Ring Rows – 4 Sets x 10 Reps (Slow negative)
• Intermediate: 4 Sets x 3-5 Unbroken Reps 
• Advanced: 4 Sets x 5 Unbroken Weighted Strict Pull ups

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Hollow Hold