WOD: Saturday, December 31st, 2022

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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: 3 Rounds 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

  • 200 Meter Med-Ball Carry (20/14) 
  • 22 Thrusters (105/75) 
  • 22 Toes to Bar 

-Then-

3 Rounds 

  • 200 Meter Med-Ball Carry (20/14) 
  • 23 Wall Balls (20/14) 
  • 23 Weighted Ab-Mat Sit Ups (20/14) 

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Cardio Option: For Time 

3 Rounds 

  • 200 Meter Med-Ball Carry (20/14) 
  • 22 Atomic Sit Ups (25/15)
  • 22 Toes to Bar 

-Then-

3 Rounds 

  • 200 Meter Med-Ball Carry (20/14) 
  • 23 Wall Balls (20/14) 
  • 23 Weighted Ab-Mat Sit Ups (20/14) 

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Strength: Pause Bench Press 

5 Sets x 3 Reps 

  • Increase the weight per set 
  • :03s pause at chest on every rep 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings