WOD: Thursday, January 23rd, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Lat Stretch – 1 Minute per side     

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Pre Game: 4 Rounds

• Run the stairs
• 3 Hang Power Cleans (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

• Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

-Then-

5 Rounds

• 24 Ab-Mat Sit Ups
• 12 Pull Ups
• 6 Hang Power Cleans (115/85)

-Then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

*CRX: 4 Bar/Ring Muscle Ups (instead of pull ups)

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Cardio Option: For Time

• Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

-Then-

5 Rounds

• 24 Ab-Mat Sit Ups
• 12 Pull Ups
• 12 Burpees

-Then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

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Core: 4 Rounds

• 10 Hanging Knee Raises
• 30 Muffin Toppers (35/25)