WOD: Tuesday, December 20th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring 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 
  • 5 Deadlifts (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

15 – 12 – 9 – 6 

  • Burpees to target (pull up bar) 

5 – 4 – 3 – 2 

  • Deadlifts (225/155) 

-Then-

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

15 – 12 – 9 – 6 

  • Toes to Bar 

5 – 4 – 3 – 2 

  • Deadlifts (225/155) 

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Cardio Option: For Time 

15 – 12 – 9 – 6 

  • Burpees to target (pull up bar) 
  • Russian KB Swings (24K/16K) 

-Then-

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

15 – 12 – 9 – 6 

  • Toes to Bar 
  • Russian KB Swings (24K/16K) 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks