WOD: Friday, December 30th, 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: 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