WOD: Friday, January 20th, 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 Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes)

5 Sets x 5 Reps 

  • Sets 1, 2, and 3: 5 Reps @ 70% of 1RM
  • Sets 4 and 5: 5 Reps @ 75% of 1RM

*Stick to the style of STOH you decided on from week 1

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Workout: Ladder x 16 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

  • Med-Ball Box Step Overs (20/14)(24”/20”)
  • DB Hang Clean and Jerks (50/35) *per side
  • Burpees to a plate (45) 

*Every 4 Minutes (not including 0:00) complete:

  • (12/8) Calorie Row/Runner OR (8/6) Calorie Bike

*Score is last FULL round completed + partial reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions