WOD: Sunday, January 5th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute Per side

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Pre-Game: 3 Rounds

  • Run the stairs
  • 3 Hang Power Cleans (ascending weights)
  • 3 Shoulder to Overhead (ascending weights)

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Workout: For Time

  • 800 Meter Run
  • 60 Ab-Mat Sit Ups
  • 40 Hang Power Cleans (105/75)
  • 20 Shoulder to Overhead (105/75)
  • 40 Hang Power Cleans (105/75)
  • 60 Ab-Mat Sit Ups
  • 800 Meter Run

*High volume of Hang Power Cleans, make sure you’re able to cycle 8-10 Reps at a time !

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Cardio Option: For Time

  • 800 Meter Run
  • 60 Ab-Mat Sit Ups
  • 80 Rage Balls (20/15)
  • 20 Burpees
  • 80 Rage Balls (20/15)
  • 60 Ab-Mat Sit Ups
  • 800 Meter Run

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold