WOD: Saturday, December 3rd, 2022

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 200 Meter Row / 100 Meter Runner / 300 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • :20s Med-Ball Wall Sit (using your WB)

*Front Squats will be coming from the floor

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Workout: Every 5 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 
  • 10 Front Squats (155/105) 

-In remaining time complete max reps of:

  • Wall Balls (20/14) 

*Score is total # of wall balls completed across all 4 rounds 

*CRX: 10 Front Squats (185/125) 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 
  • 20 Alt Box Step Ups (no weight) 

-In remaining time complete max reps of:

  • Wall Balls (20/14) 

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Strength: Bench Press 

  • Establish a 3 Rep Max 

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Core: 4 Rounds 

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