WOD: Thursday, December 28th, 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)

• 200 Meter Row / 100 Meter Run / 300 Meter Bike 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

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

-Into-

10 – 8 – 6 – 4 – 2 

• Deadlifts (205/135) 
• Box Jump Overs (24”/20”)
• Toes to Bar 

-Then-

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

-Into-

2 – 4 – 6 – 8 – 10 

• Deadlifts (205/135) 
• Box Jump Overs (24”/20”)
• Toes to Bar 

——————————————————————————————————–

Cardio Option: For Time 

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

-Into-

10 – 8 – 6 – 4 – 2 

• Russian KB Swings (24K/16K)
• Box Jump Overs (24”/20”)
• Toes to Bar 

-Then-

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

-Into-

2 – 4 – 6 – 8 – 10 

• Russian KB Swings (24K/16K)
• Box Jump Overs (24”/20”)
• Toes to Bar 

——————————————————————————————————–

Core: 5 Rounds 

• 30 Flutter Kicks 
• 30 Bicycle Crunches