WOD: Friday, January 27th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

5 Sets x 3 Reps 

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

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

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Workout: For Time 

48 – 36 – 24 – 12 

  • Med-Ball push Press (20/14) 

12 – 12 – 12 – 12 

  • Hang Power Snatches (75/55) 

36 – 36 – 36 – 36 

  • Double Unders 

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Cardio Option: For Time 

48 – 36 – 24 – 12 

  • Med-Ball push Press (20/14) 

12 – 12 – 12 – 12 

  • DB Hang Power Snatches (50/35) *per side

36 – 36 – 36 – 36 

  • Double Unders 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions