WOD: Wednesday, January 29th, 2020

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute per side

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Strength: Clean (15 Minutes)

• 5 Sets x 3 Reps @60-65% of 1 Rep max

*Stick to either power or squat

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Workout: 3 Rounds (6 Minutes ON /1 Minute Rest b/w)

• Buy In: 200 Meter Run

-then, in remaining time AMRAP of:

• 7 Deadlifts (95/65)
• 5 Hang Power Cleans (95/65)
• 3 Push Presses (95/65)

*3 Separate score for today, one for each “round”

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Cardio Option: 3 Rounds (6 Minutes ON /1 Minute Rest b/w)

• Buy In: 200 Meter Run

-then, in remaining time AMRAP of:

• (7/5) Calorie Row OR Bike
• 5 Burpees
• 3 Atomic Sit Ups

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Core: 5 Rounds

• 15 V-Ups
• 30 Hollow Rocks