WOD: Tuesday, December 22nd, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Squat Hold / :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Hang Power Cleans (ascending weights)
  • 3 Front Squats (ascending weights) 

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Workout: For Time 

  • Buy In: 1000 M Row/ 800 M Run/ 2400 M Bike

-Then-

5 Rounds 

  • 4 Hang Power Cleans (115/85)
  • 8 Front Squats (115/85)
  • 16 Weighted Lunges (24k/16k)(50/35)

-Then-

  • Buy Out: 1000 M Row/ 800 M Run/ 2400 M Bike

CRX: Barbell (155/105) & 16 Alternating Pistols 

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Cardio Option: For Time 

  • Buy In: 1000 M Row/ 800 M Run/ 2400 M Bike

-Then-

5 Rounds 

  • 16 Rage Balls (20/15) 
  • 16 Goblet Squats (24k/16k) 
  • 16 Weighted Lunges (24k/16k)(50/35)

-Then-

  • Buy Out: 1000 M Row/ 800 M Run/ 2400 M Bike

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Side Crunches