WOD: Thursday, January 26th, 2023

Warm-up: Group Dynamic 

• Squat – Lunge Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of bodyweight lunges
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike 
• 6 Alternating Front Rack Lunges (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: Every 7 Minutes x 3 Intervals

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

-Then in remaining time AMRAP of: 

• 4 Toes To Bar 
• 8 Alternating Front Rack Lunges (105/75) 
• 12 Med-Ball Jump Squats (20/14) 

*3 Total scores – Rounds + Reps for each interval 

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Cardio Option: Every 7 Minutes x 3 Intervals

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

-Then in remaining time AMRAP of: 

• 4 Toes To Bar 
• 8 Alternating DB/KB Lunges (50/35)(24K/16K) 
• 12 Med-Ball Jump Squats (20/14) 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold