WOD: Tuesday, January 17th, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: 3 Intervals (7 Min ON / :90s OFF) 

  • Buy In: 200 Meter Run / 250 Meter Row / 500 Meter Bike 

-Then in remaining time AMRAP of: 

  • Hang Power Snatches (ascending weights/descending reps) 
  • 5 Box Jumps (24”/20”) 
  • 7 Pull Ups 

INTV1- 5 Reps (95/65)  

INTV2- 3 Reps (105/75)

INTV3- 1 Rep (115/85)

*CRX: INTV1- 7 Pull ups, INTV2- 5 Chest 2 Bar, INTV3- 3 BMU/RMU

*3 Separate scores – Rounds + reps for each interval 

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Cardio Option: 3 Intervals (7 Min ON / :90s OFF) 

  • Buy In: 200 Meter Run / 250 Meter Row / 500 Meter Bike 

-Then in remaining time AMRAP of: 

  • 7 American KB Swings (24K/16K) 
  • 5 Box Jumps (24”/20”) 
  • 7 Pull Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations