WOD: Friday, January 24th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side

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Strength: Jerk (15 Minutes)

• Build to a one rep max split or push jerk

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Workout: 4 Rounds (1 Min Max Reps /:15s Transition)

• Station 1: Max Single Arm DB Hang Clean and Jerks (50/35)
• Station 2: Max Burpee Box Jumps (24”/20”)
• Station 3: Max Calorie Row/Bike/Runner
• Station 4: Rest

*Score is a running count through all stations, reset at 0 every new round

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Cardio Option: 4 Rounds (1 Min Max Reps /:15s Transition)

• Station 1: Max Med-Ball Squat Cleans (20/14)
• Station 2: Max Burpee Box Jumps (24”/20”)
• Station 3: Max Calorie Row/Bike/Runner
• Station 4: Rest

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions