WOD, Jan 9th

Warm-Up
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 Windmills
6 Light DB Alt. Hang Clean
6 Light DB Strict Press
Strength Work
STRICT PRESS (22 MIN):
5 set x 3 reps @ Light to Moderate Weight
*1 MIN PLANK AFTER EACH SET
WOD
200109
5 MIN AMRAP
21-15-9
Med Ball Sit-up, #20/14
Ring Rows
*3 Min Rest*
5 MIN AMRAP
15-12-9
DB Alt. Hang Clean, #50/35
DB Box Step-ups, 24/20; #50/35
*3 Min Rest*
5 MIN AMRAP
12-9-6
Cal Row or Bike
T2B
(Score = Total Rds+Reps
WOD DETAILS
*Athlete is working for total rounds and reps
*Athletes may need to start on different AMRAP due to equipment
*DB Box Step w/ one DB, DB held any way
RX+:
*Med-Ball: #30/20
*DB: #70/50
Scaled:
*T2B: Hanging Knee Raises or T2KB
Baby Bumpers:
Med Ball Sit-ups: Plate GTOH
T2B = Slam Balls
Extra
“POWER”
10 Ground Over Shoulder Brute Ball

“BUTTS and GUTS”
7 Times Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then:
10 Reps Around The World