WOD: Saturday, December 23rd, 2023

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