WOD: Thursday, January 19th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner 
  • 5 Front Squats (ascending weights) 
  • 1 Wall Walk + :15s Handstand Hold 

*Can do the wall walk and hold on a plyo box 

*Front Squats come from the ground 

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Workout: For Time 

2 Rounds 

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 
  • 50 Ab-Mat Sit Ups 
  • 25 Front Squats (135/95) 
  • 5 Wall Walks 

* Wall Walk Scaling Options: 

  • Scale distance to wall 
  • Wall walk to plyo box (same rep scheme) 

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Cardio Option: For Time 

2 Rounds 

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 
  • 50 Ab-Mat Sit Ups 
  • 50 KB/DB Goblet Squats (24K/16K)(50/35) 
  • 5 Wall Walks 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)