WOD: Saturday, January 7th, 2023

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