WOD: Thursday, January 11th, 2024

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150 M Air Runner) 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

• 10 Deadlifts (205/135) 
• 12 Toes to Bar 

-Then-

• 800 Meter Run

-Then-

3 Rounds 

• 20 Alternating DB Box Steps (50/35)(24”/20”) 
• 24 Ab-Mat Sit Ups 

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Cardio Option: For Time 

3 Rounds 

• 12 Burpee-Rage Balls (20/15) 
• 12 Toes to Bar 

-Then-

• 800 Meter Run

-Then-

3 Rounds 

• 20 Alternating DB Box Steps (50/35)(24”/20”) 
• 24 Ab-Mat Sit Ups 

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Core: 5 Rounds 

• 30 Flutter Kicks 
• 30 DB Side Bends (50/35)