WOD: Wednesday, January 17th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of plate squats 
• Couch Stretch – 1 min per side

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Strength: Back Squat (17 Minutes) 

• Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-etc…

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Workout: Every 5 Minutes x 3 Intervals

• Buy In: 250 Meter Row OR 600 Meter Bike 

-In remaining time, AMRAP of: 

• 5 Med-Ball Jump Squats (20/14) 
• 10 Alt Front Rack Lunges (95/65)
• 5 Toes to Bar 

*Brand new score for each interval 

*3 Total Scores – Rounds + Reps for each interval

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Cardio Option: Every 5 Minutes x 3 Intervals

• Buy In: 250 Meter Row OR 600 Meter Bike 

-In remaining time, AMRAP of: 

• 5 Med-Ball Jump Squats (20/14) 
• 10 Alt DB/KB Lunges (50/35)(24K/16K)
• 5 Toes to Bar 

*Brand new score for each interval 

*3 Total Scores – Rounds + Reps for each interval

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks