WOD: Friday, January 12th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Shoulder to Overhead (17 Minutes) 

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

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Workout: Open Workout “22.1” 

AMRAP x 15 Minutes 

  • 3 Wall Walks 
  • 12 Alt DB Snatches (50/35) 
  • 15 Box Jump Overs (24”/20”)

*Score is total # of rounds + reps completed in 15 Minutes 

Wall Walk Scaling Options: 

  • Scale Reps (1-2 Reps) 
  • Scale Distance 
  • Plyo Box Wall Walk (6 Reps) 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions