WOD: Tuesday, December 27th, 2022

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of jump squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike
• 3 Hang Squat Cleans (ascending weights) 
• :20s Med-Ball Wall Sit (using your wall ball) 

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Workout: For Time 

• Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

• 15 Wall Balls (20/14) 
• 5 Hang Squat Cleans (135/95) 

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

*CRX: 5 Hang Squat Cleans (185/115) 

*Should be able to do the barbell either unbroken or in 2 sets (3-2) 

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Cardio Option: For Time 

• Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

• 15 Wall Balls (20/14) 
• 10 Atomic Sit Ups (25/15) 

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)