WOD: Saturday, December 16th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150 M Air Runner) 
• 3 Squat Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy In: 800 Meter Med-Ball Carry (20/14) 

-Then-

2 Rounds 

• 12 Toes to Bar 
• 4 Squat Cleans (185/115) 

-Into-

2 Rounds 

• 9 Toes to Bar 
• 3 Squat Cleans (185/115) 

-Into-

2 Rounds 

• 6 Toes to Bar 
• 2 Squat Cleans (185/115) 

-Then-

• Buy Out: 800 Meter Med-Ball Carry (20/14) 

*CRX: 3 – 2 – 1 Squat Cleans (225/145)

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Cardio Option: For Time 

• Buy In: 800 Meter Med-Ball Carry (20/14) 

-Then-

2 Rounds 

• 12 Toes to Bar 
• 12 Atomic Sit Ups (25/15)

-Into-

2 Rounds 

• 9 Toes to Bar 
• 9 Atomic Sit Ups (25/15)

-Into-

2 Rounds 

• 6 Toes to Bar 
• 6 Atomic Sit Ups (25/15)

–Then–

• Buy Out: 800 Meter Med-Ball Carry (20/14) 

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Strength: Bench Press 

• 3 Sets x 3 Reps @ 65% 1 Rep Max 
• 2 Sets x 3 Reps @ 75% 1 Rep Max 

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Core: 4 Rounds 

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