WOD: Tuesday, January 3rd, 2023

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Warm-up: Group Dynamic 

  • Lunge/Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of bodyweight lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 6 Alt DB Box Step Ups (ascending weights) 

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Workout: For Time 

5 – 4 – 3 – 2 – 1 

  • Squat Cleans (155/105) 

10 – 8 – 6 – 4 – 2 

  • Alt DB Box Step Ups (50/35) 

-Then-

  • 800 meter Run / 1000 Meter Row / 2400 Meter Bike 

-Then-

1 – 2 – 3 – 4 – 5 

  • Squat Cleans (155/105) 

2 – 4 – 6 – 8 – 10 

  • Alt DB Box Step Ups (50/35) 

*CRX: Squat Cleans (185/125) 

*All Step Ups done to a 20” box 

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Cardio Option: For Time 

10 – 8 – 6 – 4 – 2 

  • Atomic Sit Ups (25/15)
  • Alt DB Box Step Ups (50/35) 

-Then-

  • 800 meter Run / 1000 Meter Row / 2400 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

  • Atomic Sit Ups (25/15)
  • Alt DB Box Step Ups (50/35) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches