WOD: Tuesday, December 20th, 2022
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
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