WOD: Tuesday, January 7th, 2025

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 8 Minutes

• 3 Wall Walks 
• 6 Power Snatches (115/85) 
• 36 Double Unders 

-Rest :90s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 4 Power Snatches (135/95) 
• 24 Double Unders 

-Rest :90s- 

AMRAP x 4 Minutes 

• 1 Wall Walk
• 2 Power Snatches (155/105) 
• 12 Double Unders 

*CRX: Handstand Walk 5ft sections (15 ft, 10 ft, 5 ft) 

*Wall Walk Scaling Options: 

• Scale Reps OR Distance 
• Plyo Box Wall Walks (6 – 4 – 2 Reps) 

*3 Scores:

• Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 8 Minutes

• 3 Wall Walks 
• 12 Alt DB Snatches (50/35) 
• 36 Double Unders 

-Rest :90s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 8 Alt DB Snatches (50/35)  
• 24 Double Unders 

-Rest :90s- 

AMRAP x 4 Minutes 

• 1 Wall Walk
• 4 Alt DB Snatches (50/35) 
• 12 Double Unders 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)