WOD: Wednesday, January 25th, 2023

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

• Sets 1 and 2: 1 Power Clean + 1 Squat Clean x2 @80% of 1RM 
• Sets 3 and 4: 1 Power Clean + 1 Squat Clean @85% of 1RM 

*First 2 sets will flow as follows:

• 1 Set= 1 PC + 1 SC, reset, 1 PC + 1 SC 

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Workout: 6 Intervals (2 Minutes ON / 1 Minute OFF) 

• ODD Rounds: 12 Deadlifts (185/125) 
• EVEN Rounds: 12 Alt DB Snatches (50/35) 

-In remaining time complete:

• Max Calorie Row OR Bike 

*One Score – Total calories completed across all 6 intervals 

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Cardio Option: 6 Intervals (2 Minutes ON / 1 Minute OFF) 

• ODD Rounds: 15 Rage-Balls (20/15) 
• EVEN Rounds: 12 Alt DB Snatches (50/35) 

-In remaining time complete:

• Max Calorie Row OR Bike 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations