WOD: Sunday, January 9th, 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/Samson Stretch – 1 Min Per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: :45s Row/Bike/Runner 
  • Min 2: 3 Power Cleans (ascending weights) 
  • Min 3: 3 Strict Pull Ups + :10s Chin over bar hold 

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Workout: AMRAP x 21 Minutes 

  • 3 Power Cleans (135/95) 
  • 6 Box Jump Overs (24”/20”)
  • 9 Pull Ups 

*Every 3 Minutes (NOT including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

*CRX: 3 Power Cleans (185/125) / 3 Bar/Ring Muscle Ups 

*Score is total number of rounds + reps completed in 21 minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • 6 Burpee-Rage Balls (20/15)
  • 6 Box Jump Overs (24”/20”)
  • 9 Pull Ups 

*Every 3 Minutes (NOT including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

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Core: 4 Rounds 

  • 30 Alt Single Leg V-Ups 
  • 30 Russian Twists (25/15)