WOD: Friday, January 5th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

5 Sets x 2 Reps 

• 3 Sets x 2 Reps @85% of 1 Rep Max
• 2 Sets x 2 Reps @90% of 1 Rep Max 

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Workout: Every 3 Minutes x 4 Rounds 

• (16/12) Calorie Row OR (12/8) Calorie Bike 
• 10 Toes to Bar 

-In remaining time complete max reps:

• Odd Rounds (1 & 3): Alt DB Snatches (50/35)
• Even Rounds (2 & 4): Double Unders 

*Two Scores:

• Total # of DB Snatches completed
• Total # of Double Unders completed

*If doing single unders, add them up and divide by 2 for score

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions