WOD: Saturday, January 11th, 2025

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Hang Squat Cleans (ascending weights) 
• 3 Strict Pull ups 

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Workout: For Time 

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 13 Pull Ups 
• 9 Hang Squat Cleans (115/85) 

-Then-

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 11 Pull Ups 
• 7 Hang Squat Cleans (135/95) 

-Then-

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 9 Pull Ups 
• 5 Hang Squat Cleans (155/105) 

*RX+: (135/95)(155/105)(185/115) OR BMU/RMU (6-5-4) 

*CRX: (135/95)(155/105)(185/115) AND BMU/RMU (6-5-4) 

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Cardio Option: For Time 

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 13 Pull Ups 
• 13 Atomic Sit Ups (25/15) 

-Then-

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 11 Pull Ups 
• 11 Atomic Sit Ups (25/15) 

-Then-

• 25 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• 9 Pull Ups 
• 9 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press

4 Sets x 1 Rep

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

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the Ceilings