WOD: Wednesday, January 8th, 2020

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (15 – 18 Minutes)

  • Build to a one rep max

*Retest week! Be aggressive and shoot for a PR!

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Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • Buy In: 200 Meter Run

-Then in remaining time, AMRAP of:

  • 6 Toes 2 Bar
  • 6 DB Hang Clean and Jerks (50/35) *3 per side

*4 total scores – one for each AMRAP

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Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • Buy In: 200 Meter Run

-Then in remaining time, AMRAP of:

  • 6 Toes 2 Bar
  • 6 Atomic Sit Ups (25/15)

*4 total scores – one for each AMRAP

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Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Side Crunches