WOD: Saturday, January 8th, 2021

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Warm-up: Group Dynamic

  • Air Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Runner/ 300 Meter Bike 
  • 5 Power Snatches (ascending weights) 

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Workout: For Time 

  • Buy In: 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike

-Then-

50 – 40 – 30 

  • Wall Balls (20/14) 

25 – 20 – 15 

  • Power Snatches (ascending weights) 

RX: 25 Reps @ (75/55), 20 Reps @ (95/65), 15 Reps @ (105/75) 

CRX: 15 Reps (115/85), 10 Reps (135/95), 5 Reps (155/105) 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike

-Then-

50 – 40 – 30 

  • Wall Balls (20/14) 

30 – 24 – 20

  • Alt DB Power Snatches (50/35) 

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Strength Work: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

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