WOD: Thursday, January 12th, 2023

Warm-up: Group Dynamic 

• Squat / Lunge Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Bodyweight Lunges 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row OR 500 Meter Bike 
• 6 Alternating Front Rack Lunges (ascending weights) 
• :15s Hollow Hold 

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

4 – 8 – 12 – 16 – 20 – 24 – 28 – 32- etc.. 

• Weighted Ab-Mat Sit Ups (20/14) 
• Alternating Front Rack Lunges (95/65)
• 24 Double Unders (each round) 

-Rest 2 Minutes-

Part B – For Time 

• 250 Meter Row OR 500 Meter Bike 
• 12 Weighted Ab-Mat Sit Ups (20/14)
• 12 Alternating Front Rack Lunges (95/65)
• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 250 Meter Row OR 500 Meter Bike 

*Two Scores:

• Part A – Last Full round completed + partial reps 
• Part B – Time 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

4 – 8 – 12 – 16 – 20 – 24 – 28 – 32- etc.. 

• Weighted Ab-Mat Sit Ups (20/14) 
• Alternating Med-Ball Box Step Ups (20/14)(24″/20″)
• 24 Double Unders (each round) 

-Rest 2 Minutes-

Part B – For Time 

• 250 Meter Row OR 500 Meter Bike 
• 12 Weighted Ab-Mat Sit Ups (20/14)
• 12 Alternating Med-Ball Box Step Ups (20/14)(24″/20″)
• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 250 Meter Row OR 500 Meter Bike 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations