WOD: Thursday, December 29th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, :20s of lateral hops, :20s of Air Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 5 Back Squats (ascending weights) 

*Back Squats are coming from the floor 

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Workout: Every 3 Minutes x 6 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

-In remaining time complete max reps of: 

  • Rd1 and 4: Max Back Squats (115/85) 
  • Rd2 and 5: Max Alt Med-Ball Box Step Ups (20/14)(24”/20)
  • Rd3 and 6: Max Burpees over Bar 

*2 Minute rest between rounds 3 and 4 

*CRX: Rd 2 and 5 – Max Alt Pistol Squats

*3 Total scores:

  • Both rounds of BS added together 
  • Both rounds of MB Box Step Ups added together 
  • Both rounds of BOB added together 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

-In remaining time complete max reps of: 

  • Rd1 and 4: Max KB Goblet Squats (24K/16K) 
  • Rd2 and 5: Max Alt Med-Ball Box Step Ups (20/14)(24”/20)
  • Rd3 and 6: Max Burpees

*2 Minute rest between rounds 3 and 4 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations