WOD: Thursday, December 22nd, 2022

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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