WOD: Thursday, December 28th, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Row / 100 Meter Run / 300 Meter Bike
- 5 Deadlifts (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Into-
10 – 8 – 6 – 4 – 2
- Deadlifts (205/135)
- Box Jump Overs (24”/20”)
- Toes to Bar
-Then-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Into-
2 – 4 – 6 – 8 – 10
- Deadlifts (205/135)
- Box Jump Overs (24”/20”)
- Toes to Bar
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Cardio Option: For Time
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Into-
10 – 8 – 6 – 4 – 2
- Russian KB Swings (24K/16K)
- Box Jump Overs (24”/20”)
- Toes to Bar
-Then-
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Into-
2 – 4 – 6 – 8 – 10
- Russian KB Swings (24K/16K)
- Box Jump Overs (24”/20”)
- Toes to Bar
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Core: 5 Rounds
- 30 Flutter Kicks
- 30 Bicycle Crunches
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