WOD: Saturday, December 30th, 2023
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run / 150 Meter Row / 300 Meter Bike
- 3 Squat Cleans (ascending weights)
- :10s Chin over bar hold OR Ring Row Hold
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Workout: For Time
- 800 Meter Run / 1000 Meter Row / 2400 Meter bike
-Into-
6 – 5 – 4
- Squat Cleans (185/115)
- Strict Pull Ups
-Then-
- 400 Meter Run / 500 Meter Row / 1200 Meter Bike
-Into-
12 – 10 – 8
- Squat Cleans (135/95)
- Pull Ups (Kipping)
*RX+: Weights (205/135) (155/105)
*CRX: Weights (205/135) (155/105) / Bar Muscle Ups on first ladder (6-5-4)
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Cardio Option: For Time
- 800 Meter Run / 1000 Meter Row / 2400 Meter bike
-Into-
12 – 10 – 8
- Atomic Sit Ups (25/15)
6 – 5 – 4
- Strict Pull Ups
-Then-
- 400 Meter Run / 500 Meter Row / 1200 Meter Bike
-Into-
24 – 20 – 16
- Atomic Sit Ups (25/15)
12 – 10 – 8
- Pull Ups (Kipping)
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Strength: Bench Press
- 3 Sets x 3 Reps @ 80% 1 Rep Max
- 2 Sets x 2 Reps @ 85% 1 Rep Max
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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