WOD: Saturday, December 23rd, 2023

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: 3 Rounds (6 Minutes ON / 2 Min OFF) 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 
  • 30 Ab-Mat Sit Ups (20/14) 

-In remaining time complete:

  • Max Power Cleans (ascending weights) 

Round 1: RX (115/85) / CRX: (135/95) 

Round 2: RX (135/95) / CRX: (155/105) 

Round 3: RX (155/105) / CRX: (185/115) 

*3 Scores – Total Power cleans completed for each round 

*Should have AT LEAST 1 Minute for the cleans 

*Weights should be challenging!

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Cardio Option: 3 Rounds (6 Minutes ON / 2 Min OFF) 

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 
  • 30 Ab-Mat Sit Ups (20/14) 

-In remaining time complete:

  • Max Wall Balls (20/14) 

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Strength: Bench Press 

  • 3 Sets x 3 Reps @ 70% 1 Rep Max 
  • 2 Sets x 3 Reps @ 80% 1 Rep Max 

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Core: 4 Rounds 

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