WOD: Friday, December 2nd, 2022

Warm-up: Group Dynamic 

• Cat Camels w/ :03s Pause- 10 Total (5 per position) 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Push Press (15 Minutes) 

• Establish a one rep max 

*Make sure you rest between each heavy attempt

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 5 Hang Power Clean and Jerks (95/65) 
• 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

• *Row and Ski must be done on damper 10
• *Bike is Arms only 
• 4 total scores – 2 for calories and 2 for AMRAP of clean and t2b

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 10 DB Hang Clean and Jerks (50/35) *5 per side 
• 5 Toes to Bar 

-Rest 2 Minutes and repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions