WOD: Thursday, January 27th, 2021

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 min cap)

• 1 Minute Row/Bike/Runner
• 3 Hang Squat Cleans (ascending weights) 
• :15s Plank on hands 

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Workout: Every 4 Minutes x 6 Rounds 

• 10 Burpees to target (pull up bar) 
• 6 Hang Squat Cleans (135/95) 

-In remaining time, max reps of: 

• Odd Rounds: Calorie Row/Bike/Runner
• Even Rounds: Double Unders 

*Two total scores – 

• One for 3 rounds of cals added together
• One for 3 rounds of DU added together 

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Cardio Option: Every 4 Minutes x 6 Rounds 

• 10 Burpees to target (pull up bar) 
• 12 Med-Ball Squat Cleans (20/14)

-In remaining time, max reps of: 

• Odd Rounds: Calorie Row/Bike/Runner
• Even Rounds: Double Unders 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations