WOD: Sunday, January 21st, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Runner/Ski 
• Min2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min3: :20s Plank on Hands + 5 Push Ups 

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Workout: For Time 

3 Rounds 

• 20 Med-Ball Push Press (20/14) 
• 10 Sumo Deadlift High Pulls (105/75) 
• 40 Double Unders 

-Rest 2 Minutes once 3 rounds are complete- 

3 Rounds 

• 40 Double Unders 
• 10 Sumo Deadlift High Pulls (105/75) 
• 20 Med-Ball Push Press (20/14) 

*Goal is to complete second set of 3 rounds close to the same time as first 3

*WORKOUT FLOW:

• Complete 3 Rounds of MB PP, SDHP, and DU 
• Rest 2 minutes at the completion of your 3rd round
• Complete 3 Rounds in reverse starting with DU 

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Cardio Option: For Time 

3 Rounds 

• 20 Med-Ball Push Press (20/14) 
• 20 Rage Balls (20/15) 
• 40 Double Unders 

-Rest 2 Minutes once 3 rounds are complete- 

3 Rounds 

• 40 Double Unders 
• 20 Rage Balls (20/15) 
• 20 Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 DB Side Bends (50/35)