WOD: Saturday, December 10th, 2022
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, lateral hops, burpees
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row / 100 Meter Run / 300 Meter Bike
- 3 Hang Squat Cleans (ascending weights)
- 3 Strict Toes to Bar OR 5 SLOW Hanging Knee Raises
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Workout: AMRAP x 20 Minutes
- 250 Meter Row / 200 Meter Run / 500 Meter Bike
- 5 Hang Squat Cleans (135/95)
- 10 Toes to Bar
- 5 Box Jumps (30”/24”)
*Score is total # of rounds + reps completed in 20 Minutes
*CRX: 5 Hang Squat Cleans (185/115)
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Cardio Option: AMRAP x 20 Minutes
- 250 Meter Row / 200 Meter Run / 500 Meter Bike
- 10 Med-Ball Squat Cleans (20/14)
- 10 Toes to Bar
- 5 Box Jumps (30”/24”)
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Strength: Bench Press + DB Curls
5 Sets
- 5 Bench Press + 10 Alt DB Curls
*Increase weight on BP each round
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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