WOD: Sunday, January 30th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 5 Power Cleans (ascending weights)

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Box Jump Overs (24”/20”) 
  • Station 2: Max Sumo Deadlift High Pulls (105/75) 
  • Station 3: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station 4: Max Power Cleans (105/75)
  • Station 5: Rest 

*3 Total scores – Accumulated reps per interval 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max Box Jump Overs (24”/20”) 
  • Station 2: Max KB Sumo Deadlift High Pulls (24K/16K)
  • Station 3: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station 4: Max Burpee – Rage Balls (20/15) 
  • Station 5: Rest 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (20/15) 
  • 20 Kick the ceilings