WOD: Saturday, January 22nd, 2021

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Minute Cap) 

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

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Workout: For Time 

  • Buy In: 30 Box Jump Overs (24”/20”)

-Then-

4 Rounds 

  • 250 meter Row/ 200 Meter Runner/ 600 Meter Bike 
  • 12 Toes 2 Bar 
  • 8 Thrusters (115/85) 

-Then-

  • Buy Out: 30 Box Jump Overs (24”/20”) 

*CRX: 6 Thrusters (155/105) 

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Cardio Option: For Time 

  • Buy In: 30 Box Jump Overs (24”/20”)

-Then-

4 Rounds 

  • 250 meter Row/ 200 Meter Runner/ 600 Meter Bike 
  • 12 Toes 2 Bar 
  • 12 KB Goblet Squats (24K/16K) 

-Then-

  • Buy Out: 30 Box Jump Overs (24”/20”) 

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Strength Work: Bench Press 

  • Sets 1, 2, and 3: 5 Reps @ 70% of 1RM
  • Sets 4 and 5: 3 Reps @ 80% of 1RM 

* Pause at the chest on every single rep 

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15) 
  • 20 Kick the ceilings