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
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