WOD: Friday, January 3rd, 2025

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 3 Reps each @ 85% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 90% of 1RM 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike
  • 32 DB Hang Snatches (50/35) *16 per side 
  • 4 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike
  • 24 DB Hang Snatches (50/35) *12 per side 
  • 3 Rope Climbs 

-Then-

  • 500 Meter Row OR 1200 Meter Bike
  • 16 DB Hang Snatches (50/35) *8 per side 
  • 2 Rope Climbs 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on ropes 
  • Rope Ascents (8-6-4 Reps) 
  • Strict Pull Ups (12-9-6 Reps)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions