WOD: Sunday, January 19th, 2020

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Warm-up: Group Dynamic                      

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Power Cleans (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: 5 Rounds (3 AMRAP / 1 Minute Rest)

  • 1 Power Clean (155/105)
  • 3 Burpees to a target
  • 5 Pull Ups

*Score is as many rounds as possible across all 5 rounds

*Pick up where you left off after the 1 minute rest

*Burpees are to be done to a pull up bar

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Cardio Option: 5 Rounds (3 AMRAP / 1 Minute Rest)

  • 5 Russian KB Swings (24k/16k)
  • 3 Burpees to a target
  • 5 Pull Ups

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Bicycle Crunches