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