WOD: Saturday, December 10th, 2022

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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