WOD: Monday, January 8th, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, up-downs 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Power Cleans (17 Minutes)

• 3 Sets x 2 Reps @90% of 1 Rep Max 
• 2 Sets x 1 Rep @95% of 1 Rep Max 

*Should be done as DROP SINGLES!

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 4 DB Devils Press (50/35) 
• 6 Med-Ball Push Press (20/14) 
• 24 Double Unders 

*Devils Press is 2 per side – alt not mandatory

*Pick up where you leave off after rest period 

*One score – total # of Rounds + Reps completed 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches