WOD: Wednesday, January 24th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps per side 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: 4 Intervals (4 Minutes ON / :90s OFF) 

INTVS 1 and 3:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 30 Ab-Mat Sit Ups

-In remaining time complete max reps of:

  • Squat Cleans (155/105) 

INTVS 2 and 4:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 15 Toes to Bar 

-In remaining time complete max reps of:

  • Squat Cleans (155/105) 

*CRX: Squat Cleans (205/135) 

*ONE score – total # of squat cleans completed across all 4 intervals 

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Cardio Option: 4 Intervals (4 Minutes ON / :90s OFF) 

INTVS 1 and 3:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 30 Ab-Mat Sit Ups

-In remaining time complete max reps of:

  • Med-Ball Squat Cleans (20/14)

INTVS 2 and 4:

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 15 Toes to Bar 

-In remaining time complete max reps of:

  • Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks