WOD: Friday, January 13th, 2023

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW push ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Shoulder to Overhead (17 Minutes) 

  • Establish a heavy single 

*Can be strict press, push press, push jerk, or split jerk

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 40 Alternating DB Snatches (50/35) 
  • 4 Rope Climbs 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 30 Alternating DB Snatches (50/35) 
  • 3 Rope Climbs 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 20 Alternating DB Snatches (50/35) 
  • 2 Rope Climbs 

*Rope Climb Scaling Options:

  • Rope Ascents (6 – 5 – 4) 
  • Strict Pull Ups (12 – 9 – 6)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions