WOD: Sunday, January 8th, 2023

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM

  • Min1: 100 Meter Run 
  • Min2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min3: 3 Strict Pull Ups + :10s Dead Hang from pull up bar 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 150 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-In remaining time, AMRAP of: 

  • 3 Pull Ups 
  • 6 Sumo Deadlift High Pulls (95/65) 
  • 21 Double Unders 

*Farmers carry is done to the end of the driveway

*CRX: 1 Bar/Ring Muscle Up 

*3 total scores – Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 150 Meter DB Farmers Carry (50/35) 

-In remaining time, AMRAP of: 

  • 3 Pull Ups 
  • 9 Rage Balls (20/15)
  • 21 Double Unders 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings