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)