WOD: Saturday, January 7th, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Shoulder Taps 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Minute Cap) 

  • 200 Meter Run 
  • 3 Squat Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time (30 Min Cap) 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups
  • 45 Wall Balls (20/14)
  • 15 Squat Snatches (105/75) 
  • 45 Wall Balls (20/14)
  • 60 Ab-Mat Sit Ups 
  • 800 Meter Run 

*CRX: 15 Squat Snatches (135/95) 

*Score is either the time it took you to complete chipper or total reps completed

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Cardio Option: For Time (30 Min Cap) 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups
  • 45 Wall Balls (20/14)
  • 30 Atomic Sit Ups (25/15) 
  • 45 Wall Balls (20/14)
  • 60 Ab-Mat Sit Ups 
  • 800 Meter Run 

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Strength: Bench Press 

  • Build to a 3 Rep Max 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 30 Bicycle Crunches