WOD: Tuesday, January 30th, 2024

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • 3 Strict Toes to Bar OR 5 SLOW Knee Raises 

*Front squats come from the floor

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Workout: For time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

10 – 8 – 6 – 4 – 2 

  • Toes to Bar 

5 – 4 – 3 – 2 – 1 

  • Front Squats (185/115) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

10 – 8 – 6 – 4 – 2 

  • Toes to Bar 
  • Front Squats (105/75) 

*First barbell should be heavy! 

*CRX: (205/135) / (135/95) 

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Cardio Option: For time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

10 – 8 – 6 – 4 – 2 

  • Toes to Bar 

20 – 16 – 12 – 8 – 4 

  • KB/DB Goblet Squats (24K/16K)(50/35) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

10 – 8 – 6 – 4 – 2 

  • Toes to Bar 

20 – 16 – 12 – 8 – 4 

  • Med-Ball Jump Squats (20/14) 

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Core: 4 Rounds 

  • 15 AB-Wheels
  • 30 Bicycle Crunches