WOD: Saturday, January 28th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3–2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Run (end of driveway) 
  • 3 Power Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

1 Round 

  • 12 Power Cleans (155/105) 
  • 18 Box Jump Overs (24”/20”) 
  • 300 Meter Run 

-Then-

2 Rounds 

  • 6 Power Cleans (155/105) 
  • 9 Box Jump Overs (24”/20”) 
  • 150 Meter Run (end of driveway) 

-Then-

3 Rounds 

  • 4 Power Cleans (155/105) 
  • 6 Box Jump Overs (24”/20”) 
  • 100 Meter Run (back door) 

*CRX: Power Cleans (185/125) 

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Cardio Option: For Time 

1 Round 

  • 18 Burpee-Rage Balls (20/15)
  • 18 Box Jump Overs (24”/20”) 
  • 300 Meter Run 

-Then-

2 Rounds 

  • 9 Burpee-Rage Balls (20/15)
  • 9 Box Jump Overs (24”/20”) 
  • 150 Meter Run (end of driveway) 

-Then-

3 Rounds 

  • 6 Burpee-Rage Balls (20/15)
  • 6 Box Jump Overs (24”/20”) 
  • 100 Meter Run (back door) 

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Strength: Bench Press 

5 Sets x 3 Reps 

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

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings