WOD: Friday, January 19th, 2024

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Warm-up: Group Dynamic

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

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Strength: Shoulder to Overhead (17 Minutes) 

  • Establish a 1 Rep Max 

*Make sure you are retesting the same movement from week 1

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Workout: AMRAP x 16 Minutes 

  • 2 DB Devils Press (50/35) *RIGHT ARM 
  • 6 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 2 DB Devils Press (50/35) *LEFT ARM
  • (12/8) Calorie Row OR (8/6) Calorie Bike 

*Score is total # of Rounds + Reps completed in 16 Min 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions