WOD: Monday, December 12th, 2022

Warm-up: Group Dynamic 

• Plank – Burpee Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Burpees 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row OR 300 Meter Bike 
• 3 Clean and Jerks (ascending weights) 
• 5 Med-Ball Squats + 5 Wall Balls 

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Workout: For Time 

5 Rounds 

• 15 Wall Balls (20/14) 
• 10 Lateral Pogo Burpees 
• 5 Clean and Jerks (155/105) 

-Then-

• Buy out: 1000 Meter Row OR 2400 Meter Bike 

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Cardio Option: For Time 

5 Rounds 

• 15 Wall Balls (20/14) 
• 10 Burpees 
• 15 Rage Balls (20/15) 

-Then-

• Buy out: 1000 Meter Row OR 2400 Meter Bike 

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Core: 5 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches