WOD: Friday, January 10th, 2025

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*If you happen to fail 95% back the weight down to 90% 

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Workout: AMRAP x 16 Minutes 

  • (60/45) Cal Row/Ski OR (50/40) Cal Bike/Runner

-in remaining time AMRAP of:

  • 18 Ab-Mat Sit Ups 
  • 12 Med-Ball Push Press (20/14) 
  • 6 DB Hang Clean and Jerks (50/35) *3 per side

*CRX: 6 DB Hang Clean and Jerks (70/50) 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions