WOD: Sunday, January 22nd, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause – 10 Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner 
• 5 Deadlifts (ascending weights) 
• 6 Alternating DB Lunges (switch style each round) 

*Rd1: Bodyweight, Rd2: Suitcase, Rd3: Front Rack, Rd4: Overhead 

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Workout: For Time 

• 30 Alt DB Suitcase Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 12 Deadlifts (185/115) 

-Into-

• 30 Alt DB Front Rack Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 9 Deadlifts (205/135) 

-Into-

• 30 Alt DB Overhead Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 6 Deadlifts (225/155)

*DB movements are done with one single dumbbell

*Switch sides on the DB after 15 Reps 

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Cardio Option: For Time 

• 30 Alt DB Suitcase Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 24 Russian KB Swings (24K/16K)

-Into-

• 30 Alt DB Front Rack Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 18 Russian KB Swings (24K/16K)

-Into-

• 30 Alt DB Overhead Lunge Steps (50/35) 

-Then-

2 Rounds 

• 36 Double Unders 
• 12 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 15 Long Sit Ups