WOD: Saturday, December 21st, 2024

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat-Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 Meter Row OR 600 Meter Bike 
• 3 Clean and Jerks (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

11 – 9 – 7 

• Pull Ups 
• Clean and Jerks (115/85) 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Into-

9 – 7 – 5 

• Pull Ups 
• Clean and Jerks (135/95) 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Into-

7 – 5 – 3 

• Pull Ups 
• Clean and Jerks (155/105) 

-Then-

• 500 Meter Row OR 1200 Meter Bike

*RX+: (135/95)(155/105)(185/115) OR Chest 2 bar pull ups

*CRX: (135/95)(155/105)(185/115) AND Chest 2 bar pull ups

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Cardio Option: For Time 

11 – 9 – 7 

• Pull Ups 
• DB Hang Clean and Jerks (50/35) *per side 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Into-

9 – 7 – 5 

• Pull Ups 
• DB Hang Clean and Jerks (50/35) *per side 

-Then-

• 500 Meter Row OR 1200 Meter Bike 

-Into-

7 – 5 – 3 

• Pull Ups 
• DB Hang Clean and Jerks (50/35) *per side 

-Then-

• 500 Meter Row OR 1200 Meter Bike

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Accessory Work: Bench Press

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 65% of 2RM 
• Sets 3 and 4: 3 Reps each at 75% of 2RM 

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Core: 4 Rounds 

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