WOD: Wednesday, January 11th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps Total (5 per side) 
  • Samson Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

1 Power Clean + 1 Squat Clean 

  • Establish a heavy “single” 

*Must hold on to the barbell the whole time 

*Goal would be to shoot for 90% of 1RM Power Clean

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Workout: Every 4 Minutes x 4 Rounds 

  • (16/12) Calorie Row/Runner OR (12/8) Calorie Bike 
  • 8 Deadlifts (135/95) 
  • 4 Power Cleans (135/95) 

-In remaining time complete max reps of: 

  • Wall Balls (20/14) 

*Score is total # of wall balls completed across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • (16/12) Calorie Row/Runner OR (12/8) Calorie Bike 
  • 12 Russian KB Swings (24K/16K)
  • 8 KB Goblet Squats (24K/16K) 

-In remaining time complete max reps of: 

  • Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold