WOD: Sunday, January 10th, 2020

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat/Hip Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds 

• 150 Meter Row OR 100 Meter Run  
• 3 Hang Clusters (ascending weights) 
• :10s Chin Over Bar Hold 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 3 Strict Pull Ups 
• 6 Hang Clusters (105/75) 
• 9 Ab-Mat Sit Ups 

*Score is total rounds completed after 5 intervals

*Pick up where you left off after the rest period 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF)

• 3 Strict Pull Ups 
• 6 DB Hang Clusters (50/35) *Per side 
• 9 Ab-Mat Sit Ups 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15)
• :30s Hollow Hold