WOD: Wednesday, January 22nd, 2020

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Bird Dogs – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

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Strength: Clean (15 Minutes)

  • Build to a one rep max squat or power clean

*Establish a baseline for where your clean is

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Workout: AMRAP + For Time

AMRAP x 10 Minutes

  • 10 Alternating Box Step Ups (24”/20”)
  • 10 Wall Balls (20/14)
  • 10 Deadlifts (135/95)

-Rest 2 Minutes-

For Time:

  • 15 Calorie Row/Bike/Runner
  • 30 Wall Balls (20/14)
  • 15 Calorie Row/Bike/Runner

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Cardio Option: AMRAP + For Time

AMRAP x 10 Minutes

  • 10 Alternating Box Step Ups (24”/20”)
  • 10 Wall Balls (20/14)
  • 10 Russian KB Swings (24k/16k)

-Rest 2 Minutes-

For Time:

  • 15 Calorie Row/Bike/Runner
  • 30 Wall Balls (20/14)
  • 15 Calorie Row/Bike/Runner

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Core: 4 Rounds

  • 30 Flutter Kicks
  • 30 Side Crunches