WOD: Saturday, November 25th, 2023

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High knees, air squats, up-downs 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row OR Bike (increasing intensity) 
  • 3 Squat Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 12 Box Jump Overs (24”/20”) 
  • 6 Squat Cleans (135/95)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 10 Box Jumps (24”/20”) 
  • 5 Squat Cleans (155/105)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 8 Box Jumps (30”/24”) 
  • 4 Squat Cleans (185/115) 

*CRX: (155/105), (185/115), (205/135) 

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Cardio Option: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 12 Box Jump Overs (24”/20”) 
  • 12 Atomic Sit Ups (25/15) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 10 Box Jumps (24”/20”) 
  • 10 Atomic Sit Ups (25/15) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 8 Box Jumps (30”/24”) 
  • 8 Atomic Sit Ups (25/15) 

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Strength: Bench Press 

5 Sets 

  • Build to a heavy set of 3 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the Ceilings