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