WOD: Friday, January 6th, 2023
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, lateral hops, burpees
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- (9/7) Calorie Row / Bike / Runner
- 5 Hang Power Cleans (ascending weights)
- 5 Jump Squats
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row / Bike / Runner
-Rest :30s-
AMRAP x 6 Minutes
- 5 Hang Power Cleans (115/85)
- 5 Burpee Box Jumps (24”/20”)
-Rest 2 Minutes and Repeat-
*CRX: 5 HPC (155/105) / 5 BBJ (30”/24)
*4 Total Scores – 2 for each set of cals and 2 for each AMRAP
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Cardio Option: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row / Bike / Runner
-Rest :30s-
AMRAP x 6 Minutes
- 10 DB Hang Clean and Jerks (50/35) *5 per side
- 5 Burpee Box Jumps (24”/20”)
-Rest 2 Minutes and Repeat-
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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