WOD: Saturday, January 6th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s Per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner 
• 3 Power Cleans (increasing weights) 
• 1 Wall Walk 

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Workout: For Time 

10 Rounds 

• 5 Box Jump Overs (24”/20”) 
• 3 Power Cleans (155/105) 
• 1 Wall Walk 

-then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

*RX+: 3 Power Cleans (185/115) 

*CRX: 3 Power Cleans (205/135) 

Wall Walk Scaling Options: 

• Scale Distance 
• Plyo Box Wall Walk (3 Reps) 

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Cardio Option: For Time 

10 Rounds 

• 5 Box Jump Overs (24”/20”) 
• 10 Rage Balls (20/15) 
• 1 Wall Walk 

-then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

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Strength: Bench Press 

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

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Core: 4 Rounds 

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