WOD: Saturday, January 27th, 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 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: Every 4 Minutes x 4 Intervals

  • 200 Meter Run 

-In remaining time AMRAP of:

  • 8 Pull Ups 
  • 4 Hang Power Cleans (135/95) 

*RX+: 2 Hang Power Cleans (185/115) 

*CRX: 4 Bar/Ring MU / 2 Hang Power Cleans (185/115) 

*Pick up where you leave off after each run 

*ONE SCORE – total # of rounds + reps completed across all 4 intervals

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Cardio Option: Every 4 Minutes x 4 Intervals

  • 200 Meter Run 

-In remaining time AMRAP of:

  • 8 Pull Ups 
  • 8 American KB Swings (24K/16K)

*ONE SCORE – total # of rounds + reps completed across all 4 intervals

*Pick up where you leave off after each run 

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Strength: Bench Press + Plank 

4 Sets 

  • 5 Bench Press (increase weight each set) 
  • :30s Plank on hands 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings