WOD: Sunday, January 12th, 2025

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Active Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row / 200 M Runner / 600 M Bike 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

• 250 Meter Row / 200 M Runner / 600 M Bike 
• 21 Double Unders 
• 7 Toes to Bar 

-in remaining time complete:

• Max Deadlifts (185/115) 

Even Rounds (2 and 4):

• 250 Meter Row / 200 M Runner / 600 M Bike 
• 21 Double Unders 
• 7 Toes to Bar 

-in remaining time complete:

• Max Alt DB Devils Press (50/35) 

*Two Scores:

• 1st score is both rounds of max Deadlifts together
• 2nd score is both rounds of max DB Devils Press together 

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Cardio Option: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

• 250 Meter Row / 200 M Runner / 600 M Bike 
• 21 Double Unders 
• 7 Toes to Bar 

-in remaining time complete:

• Max Rage Balls (20/15) 

Even Rounds (2 and 4):

• 250 Meter Row / 200 M Runner / 600 M Bike 
• 21 Double Unders 
• 7 Toes to Bar 

-in remaining time complete:

• Max Alt DB Devils Press (50/35) 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Bicycle Crunches