WOD: Sunday, January 7th, 2024

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Warm-up: Group Dynamic

  • Squat Lunge Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Bodyweight lunges 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min1: :45s Row/Bike/Runner/Ski 
  • Min2: 6 Alt Front Rack Lunges (ascending weights) 
  • Min3: :20s Plank on Hands + 3 Burpees 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

Ladder x 8 Minutes 

2, 4, 6, 8, 10, 12, etc….

  • Alt Front Rack Lunges (115/85) 
  • Burpees to a plate (45) 

-Rest 2 Minutes and Repeat- 

*Four Scores:

  • One for each set of max calories 
  • One for each ladder (Last FULL round completed + partial reps) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

Ladder x 8 Minutes 

2, 4, 6, 8, 10, 12, etc….

  • Alt DB/KB Lunges (50/35)(24K/16K)
  • Burpees to a plate (45) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations