WOD: Saturday, January 23rd, 2021

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (10 Minute Cap)

• 150 Meter Row OR 100 Meter Run 
• 3 Power Cleans (ascending weights)

——————————————————————————————————–

Workout: For Time 

2 Rounds 

• 24 Alternating Step Ups (24”/20”)
• 12 Power Cleans (95/65)

-Then-

• 500 Meter Row OR 400 Meter Run

-Then-

2 Rounds 

• 18 Alternating Step Ups (24”/20)
• 9 Power Cleans (105/75)

-Then-

• 500 Meter Row OR 400 Meter Run

-Then-

2 Rounds 

• 12 Alternating Step Ups (24”/20”)
• 6 Power Cleans (125/85)

——————————————————————————————————–

Cardio Option: For Time 

2 Rounds 

• 24 Alternating Step Ups (24”/20”)
• 12 Burpee-Rage Balls (20/15)

-Then-

• 500 Meter Row OR 400 Meter Run

-Then-

2 Rounds 

• 18 Alternating Step Ups (24”/20)
• 9 Burpee-Rage Balls (20/15)

-Then-

• 500 Meter Row OR 400 Meter Run

-Then-

2 Rounds 

• 12 Alternating Step Ups (24”/20”)
• 6 Burpee-Rage Balls (20/15)

——————————————————————————————————–

Strength & Accessory: Bench Press + Curls 

5 Sets 

• *5 Bench Presses
• 10 DB Hammer Curls Per side 

*Increase weight on the bench press per round

*Finish with a tough set of 5 

——————————————————————————————————–

Core: 4 Rounds 

• 30 Bicycle Crunches
• :30s Hollow Hold