WOD: Tuesday, December 5th, 2023

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 SLOW Knee Raises 

——————————————————————————————————–

Workout: For Time 

1 Round 

  • 54 Double Unders 
  • 18 Deadlifts (155/105) 
  • 12 Toes to Bar 

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

  • 27 Double Unders 
  • 9 Deadlifts (185/115) 
  • 6 Toes to Bar

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

3 Rounds 

  • 18 Double Unders 
  • 6 Deadlifts (205/135) 
  • 4 Toes to Bar

——————————————————————————————————–

Cardio Option: For Time 

1 Round 

  • 54 Double Unders 
  • 36 Russian KB Swings (24K/16K)
  • 12 Toes to Bar 

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

  • 27 Double Unders 
  • 18 Russian KB Swings (24K/16K)
  • 6 Toes to Bar

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

3 Rounds 

  • 18 Double Unders 
  • 12 Russian KB Swings (24K/16K)
  • 4 Toes to Bar

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks