WOD: Saturday, January 8th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

• 250 Meter Row 
• 3 Power Cleans (ascending weights) 

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Workout: 21 Minute AMRAP 

• Max Calorie Row 

-Every 3 minutes (including 0:00) complete:

• 6 Burpees over Rower 
• 4 Box Jump Overs (24”/20”)
• 2 Power Cleans (165/115) 

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Cardio Option: 21 Minute AMRAP 

• Max Calorie Row 

-Every 3 minutes (including 0:00) complete:

• 6 Burpees over Rower 
• 4 Box Jump Overs (24”/20”)
• 6 Russian KB Swings (24k/16k) 

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Core: 4 Rounds 

• 20 Reach the Ceilings
• 20 Kick the Ceilings