WOD: Monday, January 23rd, 2023

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Jump Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Sets 1, 2, and 3: 5 Reps @ 80% of 1RM 
  • Sets 4 and 5: 3 Reps @ 85% of 1RM 

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Workout: For Time 

4 Rounds 

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

16 – 12 – 8 – 4 

  • Hang Squat Cleans (95/65) 
  • Pull Ups 

*CRX: Chest to Bar Pull Ups 

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Cardio Option: For Time 

4 Rounds 

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

32 – 24 – 16 – 8 

  • DB Hang Squat Cleans (50/35) *half per side

16 – 12 – 8 – 4 

  • Pull Ups 

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Core: 5 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 Bicycle Crunches