WOD: Wednesday, January 13th, 2020

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s plank on hands – :10s of shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (12 Minutes)

• Build to a heavy single strict press from the rack

*If you tap out really early take 70-80% of your 

heavy single and complete 3 Sets x 3 Reps  

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Workout: 4 Intervals (4 Minutes ON / 1 Minute OFF) 

• (21/18) Calorie Row/Runner
• OR
• (18/15) Calorie Bike
• 15 Hand Release Push Ups 

-In remaining time:

• Max Clean and Jerks (ascending weights)

R1: (95/65)

R2: (105/75)

R3: (115/85)

R4: (135/95) 

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Cardio Option : 4 Intervals (4 Minutes ON / 1 Minute OFF) 

• (21/18) Calorie Row/Runner
• OR
• (18/15) Calorie Bike
• 15 Hand Release Push Ups 

-In remaining time:

• Max Burpee – Rage Balls (20/15)

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Endurance: Air Runner Sprints

• 8 Sets – :10s Sprint + :50s easy jog/walk 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Russian Twists (25/15)