WOD: Tuesday, January 25th, 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 Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Clean and Jerks (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 21 Minutes 

  • 3 Clean and Jerks (115/85) 
  • 6 Pull Ups 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”)

*Every 3 minutes (not including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

*Rx+: 3 Clean and Jerks (155/105) 

*CRX: 3 Clean and Jerks (155/105) / 6 Chest 2 Bar Pull Ups 

*Score is total rounds + reps completed in 21 minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • 6 American KB Swings (24K/16K) 
  • 6 Pull Ups 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”)

*Every 3 minutes (not including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Side Plank (per side)