WOD: Friday, January 10th, 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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Strength: Strict Press (12 – 15 Minutes)

  • Build to a one rep max

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

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Workout: 18 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • DB Box Step Overs (50/35)
  • Bar Over Burpees
  • Hang Power Snatch (75/55)

*Every 3 Rounds complete a 200 Meter Run

Runs after round- 6, 12, 18, 24

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Cardio Option: 18 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….

  • DB Box Step Overs (50/35)
  • Burpees
  • Russian KB Swings (24k/16k)

*Every 3 Rounds complete a 200 Meter Run

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back extensions