WOD: Saturday, December 28th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, up-downs 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row OR Bike 
• 3 Power Cleans (ascending weights) 
• 3 Jump Squats 

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Workout: For Time 

• (42/36) Calorie Row OR (36/28) Calorie Bike 

-Then-

• 21 Box Jump Overs (24”/20”) 
• 15 Power Cleans (115/85) 
• 21 Box Jump Overs (24”/20”)
• 12 Power Cleans (135/95) 
• 21 Box Jump Overs (24”/20”) 
• 9 Power Cleans (155/105) 
• 21 Box Jump Overs (24”/20”) 
• 6 Power Cleans (185/115) 

-Then-

• (42/36) Calorie Row OR (36/28) Calorie Bike 

*CRX Weights: (135/95)(155/105)(185/115)(205/125) 

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Cardio Option: For Time 

• (42/36) Calorie Row OR (36/28) Calorie Bike 

-Then-

• 21 Box Jump Overs (24”/20”) 
• 21 Rage Balls (20/15) 
• 21 Box Jump Overs (24”/20”)
• 18 Rage Balls (20/15)
• 21 Box Jump Overs (24”/20”) 
• 12 Rage Balls (20/15)
• 21 Box Jump Overs (24”/20”) 
• 9 Rage Balls (20/15)

-Then-

• (42/36) Calorie Row OR (36/28) Calorie Bike 

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Accessory Work: Bench Press

4 Sets x 5 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 2RM 
• Sets 3 and 4: 3 Reps each at 85% of 2RM 

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Core: 4 Rounds 

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