WOD: Wednesday, January 5th, 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 Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • Establish a 5 Rep Max deadlift 

*Reps must be touch n’ go (no dropping) 

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Workout: 2 Rounds 

  • (60/50) Calorie Row OR (50/40) Calorie Runner/Bike
  • 40 Ab-Mat Sit Ups 
  • 30 Alt Front Rack Lunges (75/55) 
  • 20 Pull Ups 

*RX+:  20 Chest 2 Bar Pull Ups 

*CRX: 10 Bar / Ring Muscle Ups 

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Cardio Option: 2 Rounds 

  • (60/50) Calorie Row OR (50/40) Calorie Runner/Bike
  • 40 Ab-Mat Sit Ups 
  • 30 Alt DB/KB Lunges (50/35)(24K/16K)
  • 20 Pull Ups 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K)
  • 40 Mountain Climbers