WOD: Monday, January 15th, 2024

Warm-up: Group Dynamic

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

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Strength: Power Clean (17 Minutes) 

• Establish a 1 Rep Max

*Retest week is here, be aggressive and go for the PR!

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Workout: Ladder + For Time 

Part A- Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

• Calorie Row OR Bike 
• Ab-Mat Sit Ups 
• Power Cleans (105/75) 

-Rest 2 Minutes- 

Part B- For Time 

• 250 Meter Row OR 600 Meter Bike 
• 10 Power Cleans (105/75) 
• 250 Meter Row OR 600 Meter Bike 

*Two Scores:

• Last Full Round completed + Partial Reps for Part A
• Time for Part B 

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Cardio Option: Ladder + For Time 

Part A- Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

• Calorie Row OR Bike 
• Ab-Mat Sit Ups 
• Russian KB Swings (24K/16K)

-Rest 2 Minutes- 

Part B- For Time 

• 250 Meter Row OR 600 Meter Bike 
• 10 Russian KB Swings (24K/16K)
• 250 Meter Row OR 600 Meter Bike 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)