WOD: Monday, January 16th, 2023 (Normal Schedule)

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squat 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

5 Sets x 5 Reps

  • Sets 1 – 3: 5 Reps @70% of 1RM
  • Sets 4 -5: 5 Reps @75% of 1RM 

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Workout: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

24 – 20 – 16 – 12

  • Wall Balls (20/14)

12 – 10 – 8 – 6 

  • Clusters (115/85)

-Then-

  • Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

24 – 20 – 16 – 12

  • Wall Balls (20/14)

12 – 10 – 8 – 6 

  • Atomic Sit Ups (25/15)

-Then-

  • Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 15 V-Ups