WOD: Thursday, December 22nd, 2022

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Runner/Ski (increasing intensity) 
• Min2: 5 Power Cleans (ascending weights) 
• Min3: 3 Strict Pull Ups + :10s Chin over bar hold 

*Can also complete 5 ring rows + :10s Ring row hold for min3

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Workout: AMRAP x 18 Minutes 

• 18 Med-Ball Jump Squats (20/14) 
• 6 Power Cleans (115/85) 
• 6 Pull Ups 

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

• (9/6) Calorie Row/Runner/Bike/Ski 

*RX+: 6 Power Cleans (155/105)

*CRX: 6 Power Cleans (155/105) / 2 Bar/Ring Muscle Ups 

*Score is total # of rounds + reps completed in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

• 18 Med-Ball Jump Squats (20/14) 
• 12 Rage-Balls (20/15) 
• 6 Pull Ups 

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

• (9/6) Calorie Row/Runner/Bike/Ski 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations