WOD: Sunday, January 5th, 2025

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, push ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Hang Power Cleans (ascending weights) 
• 3 Burpees + 3 Box Jump Overs (24″/20″)

——————————————————————————————————–

Workout: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Hang Power Cleans (135/95)
• Station2: Max Burpee Box Jump Overs (24”/20”)
• Station3: Max Calorie Row/Bike/Runner/Ski 
• Station4: Rest

*4 Scores:

• Total # of reps accumulated through all stations for each intv
• HPC + BBJO + Calories for each intv

——————————————————————————————————–

Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max American KB Swings (24K/16K)
• Station2: Max Burpee Box Jump Overs (24″/20″)
• Station3: Max Calorie Row/Bike/Runner/Ski 
• Station4: Rest

——————————————————————————————————–

Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• 30 Scissor Kicks