WOD: Saturday, December 30th, 2023

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson 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 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold

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Workout: For Time 

  • 800 Meter Run / 1000 Meter Row / 2400 Meter bike 

-Into-

6 – 5 – 4  

  • Squat Cleans (185/115) 
  • Strict Pull Ups 

-Then- 

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

-Into-

12 – 10 – 8 

  • Squat Cleans (135/95) 
  • Pull Ups (Kipping) 

*RX+: Weights (205/135) (155/105)

*CRX: Weights (205/135) (155/105) / Bar Muscle Ups on first ladder (6-5-4) 

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Cardio Option: For Time 

  • 800 Meter Run / 1000 Meter Row / 2400 Meter bike 

-Into-

12 – 10 – 8 

  • Atomic Sit Ups (25/15)

6 – 5 – 4  

  • Strict Pull Ups 

-Then- 

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

-Into-

24 – 20 – 16

  • Atomic Sit Ups (25/15)

12 – 10 – 8 

  • Pull Ups (Kipping) 

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Strength: Bench Press 

  • 3 Sets x 3 Reps @ 80% 1 Rep Max 
  • 2 Sets x 2 Reps @ 85% 1 Rep Max 

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Core: 4 Rounds 

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