WOD: Sunday, January 17th, 2020

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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 400 Meter Bike 
  • 3 Deadlifts (ascending weights)
  • 3 Hang Power Cleans (ascending weights)

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Workout: 3 Intervals (6 Minutes ON / 2 Min OFF)

  • Buy In: 300 Meter Row OR 600 Meter Bike 

-in remaining time, AMRAP of: 

  • 6 Deadlifts (115/85)
  • 6 Hang Power Cleans (115/85)
  • 6 Toes 2 Bar 

*CRX: Barbell Weight (155/105)

*3 Seperate scores, new score for each interval 

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Cardio Option : 3 Intervals (6 Minutes ON / 2 Min OFF)

  • Buy In: 300 Meter Row OR 600 Meter Bike 

-in remaining time, AMRAP of: 

  • 12 Up-Downs
  • 9 Rage Balls (20/15)
  • 6 Toes 2 Bar 

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Upper Body Strength: Rows + Bicep Curls 

  • 4 Sets – 10 Barbell Rows + 10 Bicep Curls per side 

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Core: 5 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 Flutter Kicks