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
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