WOD: Saturday, January 21st, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 50 Wall Balls (20/14) 

-Then- 

4 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 15 Toes to Bar 
  • 9 Power Snatch (135/95) 

-Then-

  • Buy Out: 50 Wall Balls (20/14) 

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Cardio Option: For Time 

  • Buy In: 50 Wall Balls (20/14) 

-Then- 

4 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 15 Toes to Bar 
  • 12 Alt DB Snatch (50/35) 

-Then-

  • Buy Out: 50 Wall Balls (20/14) 

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Strength: Bench Press 

5 Sets x 5 Reps 

  • Sets 1, 2, and 3: 5 Reps @ 70% 1RM 
  • Sets 4 and 5: 5 Reps @ 75% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 kick the Ceilings