WOD: Thursday, December 15th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps total
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row OR Bike 
  • Min2: 5 Deadlifts (ascending weights) 
  • Min3: 5 SLOW Knee Raises + :15s Hanging Knee Raise Hold 

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Deadlifts (205/135) 
  • Toes to Bar 
  • 21 Double Unders (each round) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 Deadlifts (205/135) 
  • 250 Meter Row OR 500 Meter Bike 

*Two separate scores:

  • Last Full round completed + partial reps for Part A 
  • Time it took to complete Part B 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc.. 

  • Russian KB Swings (24K/16K) 
  • Toes to Bar 
  • 21 Double Unders (each round) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 15 Russian KB Swings (24K/16K) 
  • 250 Meter Row OR 500 Meter Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations