WOD: Thursday, January 4th, 2023
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- 3 Strict Pull ups OR 5 Ring Rows
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Workout: AMRAP x 20 Minutes
- 20 Ab-Mat Sit Ups
- 10 Sumo Deadlift High Pulls (105/75)
- 2 Rope Climbs
*Every 5 Minutes (including 0:00) complete:
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
*Score is total # of rounds + reps completed in 20 minutes
*Rope Climb Scaling Options:
- Scale Reps (1 per round)
- Rope Ascents (4 Reps)
- Strict Pull Ups (6 Reps)
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Cardio Option: AMRAP x 20 Minutes
- 20 Ab-Mat Sit Ups
- 10 Russian KB Swings (24K/16K)
- 2 Rope Climbs
*Every 5 Minutes (including 0:00) complete:
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
*Score is total # of rounds + reps completed in 20 minutes
*Rope Climb Scaling Options:
- Scale Reps (1 per round)
- Rope Ascents (4 Reps)
- Strict Pull Ups (6 Reps)
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Core: 4 Rounds
- 20 Alt Single Leg V-Ups
- :40s Tuck Hold
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