WOD: Wednesday, December 4th, 2024

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Clean Complex (17 Minutes) 

• Establish a 1RM (1 Clean + 1 Hang Clean) 

Cleans can be squat OR power 

Must hang on to the bar for both reps in order for it to count

Shoot for anywhere between 80-90% of 1RM Clean 

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 250 Meter Row / 200 M Run / 600 M Bike
• 5 Power Cleans (155/105) 

-in remaining time complete:

• Max Toes to Bar 

Even Rounds (2 and 4):

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

-in remaining time complete:

• Max Power Cleans (155/105)

*Two Scores:

• Total # of MAX TTB completed 
• Total # of MAX Power Cleans completed 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 250 Meter Row / 200 M Run / 600 M Bike
• 5 Burpee-Rage Balls (20/15) 

-in remaining time complete:

• Max Toes to Bar 

Even Rounds (2 and 4):

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

-in remaining time complete:

• Max Burpee-Rage Balls (20/15) 

——————————————————————————————————–

Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 DB Side Bends (50/35)