WOD: Thursday, January 18th, 2024
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)
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