WOD: Friday, December 30th, 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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Clean and Jerks (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Add in some rope climbs on last couple of rounds

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Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of: 

  • 8 Box Jump Overs (24”/20”)
  • 4 Clean and Jerks (155/105) 
  • 2 Rope Climbs 

*Score is total # of rounds + reps completed in remaining time

*Loop Modifications:

  • 1200 Meter Air Runner 
  • 2000 Meter Row 
  • 3600 Meter Bike 

*Rope Climb Scaling Options:

  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 
  • Ring Rows (8 Reps) 

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Cardio Option: Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-In remaining time AMRAP of: 

  • 8 Box Jump Overs (24”/20”)
  • 8 Burpee – Rage Balls (20/15) 
  • 2 Rope Climbs 

*Score is total # of rounds + reps completed in remaining time

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions