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 

——————————————————————————————————–

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 

——————————————————————————————————–

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 

——————————————————————————————————–

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) 

——————————————————————————————————–

Core: 5 Rounds 

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