WOD: Thursday, January 6th, 2021

Warm-up: Group Dynamic

• Jumping jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s Per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner 
• 3 Hang Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: 3 Rounds (6 Min ON / :90s OFF) 

• Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike 

-Then, in remaining time, AMRAP of: 

• 6 Alt DB Step Ups (50/35) 
• 6 Toes 2 Bar 
• Hang Power Cleans (ascending weights/descending reps) 

*RD1: 6 Reps (115/85), RD2: 4 Reps (135/95), RD3: 2 Reps (155/105)

*3 Seperate scores – One for each AMRAP 

*One DB and all step ups to a 20” box 

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Cardio Option: 3 Rounds (6 Min ON / :90s OFF) 

• Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike 

-Then, in remaining time, AMRAP of: 

• 6 Alt DB Step Ups (50/35) 
• 6 Toes 2 Bar 
• 9 American KB Swings (24K/16K) 

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Accessory Work: Double Unders 

• Beginner: Work on linking reps together
• Intermediate: :30s ON / :30s OFF x 5 Sets – Max DU 
• Advanced: 5 Min EMOM – 50 Reps per min 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations