WOD: Thursday, January 18th, 2024

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Runner / 300 Meter Bike
  • 5 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

2 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Hang Power Cleans (135/95)
  • 20 Burpees to a Target (pull up bar) 
  • 20 Pull Ups 

*Two hand touch on the Burpees 

*Pick a weight that allows you to complete 5 reps at a time

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Cardio Option: For Time 

2 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 40 DB Hang Power Cleans (50/35) *20 per side
  • 20 Burpees to a Target (pull up bar) 
  • 20 Pull Ups 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)