WOD: Wednesday, January 23rd, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute Per side

Pre-Game: 3 Rounds (10 Minute Cap)

• Calorie Row/Bike/Run (9/7)
• 3 Power Snatches (ascending weights)
• 5 Broad Jumps

Workout: AMRAP Repeats + Chipper

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Box Jumps (30″/24″)

-Rest 1:30-

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Power Snatches (95/65)

-Rest 1:30-

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Ring/Matador Dips

-Rest 2 Minutes-

For Time 

• 500 Meter Row OR 400 Meter Run
• 40 Box Jumps (30″/24″)
• 30 Power Snatches (95/65)
• 20 Ring/Matador Dips

*CRX= Max Ring/Bar Muscle Ups (10 Reps for the Chipper portion)

*Score is max reps per Amrap + final time for Chipper

Cardio Option: AMRAP Repeats + Chipper 

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Box Jumps (30″/24″)

-Rest 1:30-

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Burpee – Rage Balls (20/15)

-Rest 1:30-

3 Minute AMRAP

• 400 Meter Row OR 300 Meter Run
• Max Ring/Matador Dips

-Rest 2 Minutes-

For Time 

• 500 Meter Row OR 400 Meter Run
• 40 Box Jumps (30″/24″)
• 30 Burpee – Rage Balls (20/15)
• 20 Ring/Matador Dips

Core: 4 Rounds

• 30 Bicycles
• 30 Russian Twists (20/15)