WOD: Wednesday, January 27th, 2021

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (12-15 Minutes)

  • 5 Sets x 3 Reps @75-80% of 1 Rep Max 

*Sets 1 – 3: :03s pause at the shoulders 

*Sets 4 – 5: No pause 

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Workout: 3 Rounds 

  • 20 DB Push Press (50/35) 
  • 20 Box Jumps (24”/20”)
  • 20 Sumo Deadlift High Pulls (75/55)
  • 20 Calorie Row/Bike/Runner

*DB Push Press is PER SIDE (40 Total)

*CRX: 20 Handstand Push Ups 

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Cardio Option: 3 Rounds 

  • 20 DB Push Press (50/35)
  • 20 Box Jumps (24”/20”)
  • 20 Rage Balls (20/15)
  • 20 Calorie Row/Bike/Runner

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Core: 5 Rounds 

  • 30 Russian Twists (25/15)
  • 30 Scissor Kicks