WOD: Sunday, January 31st, 2021

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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 

  • (9/7) Calorie Row 
  • 3 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: AMRAP x 20 Minutes 

  • (50/40) Calorie Row 
  • 40 Ab-Mat Sit Ups 
  • 30 Alternating DB Overhead Lunges (50/35)
  • 20 Power Snatches (105/75)

*DB Overhead Lunges are 15 Per side 

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Cardio Option: AMRAP x 20 Minutes 

  • (50/40) Calorie Row 
  • 40 Ab-Mat Sit Ups 
  • 30 Alternating DB Overhead Lunges (50/35)
  • 20 Rage Balls (20/15)

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Strength & Accessory: Bench + Dips 

  • 5 Sets x 5 Reps of both movements

*increase the weight on the bench each set

*Use Rings or Matador for Dips (add weight if necessary)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 20 Alternating Single Leg V-Ups