WOD: Tuesday, January 10th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement
  • :20s of high knees, lateral hops, burpees
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 20 Minutes 

  • 7 Toes to Bar 
  • 5 Hang Power Snatches (105/75) 
  • 7 Box Jump Overs (24”/20”) 

-Every 5 Minutes (including 0:00) complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

*Score is total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 7 Toes to Bar 
  • 7 Rage Balls (20/15) 
  • 7 Box Jump Overs (24”/20”) 

-Every 5 Minutes (including 0:00) complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 DB Side Bends (50/35)