WOD: Friday, January 17th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Toe Touches – 10 SLOW Reps
• Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Squat Cleans (ascending weights)
• :15s Hollow Hold

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Workout: For Time

2 Rounds

• 24 Calorie Row/Bike/Runner
• 24 Ab-Mat Sit Ups
• 12 Squat Cleans (95/65)

-into-

2 Rounds

• 16 Calorie Row/Bike/Runner
• 16 Ab-Mat Sit Ups
• 8 Squat Cleans (115/85)

-Into-

2 Rounds

• 8 Calorie Row/Bike/Runner
• 8 Ab-Mat Sit Ups
• 4 Squat Cleans (135/95)

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Cardio Option: For Time

2 Rounds

• 24 Calorie Row/Bike/Runner
• 24 Ab-Mat Sit Ups
• 24 Med-Ball Squat Cleans (20/14)

-into-

2 Rounds

• 16 Calorie Row/Bike/Runner
• 16 Ab-Mat Sit Ups
• 16 Med-Ball Squat Cleans (20/14)

-Into-

2 Rounds

• 8 Calorie Row/Bike/Runner
• 8 Ab-Mat Sit Ups
• 8 Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions