WOD: Monday, January 13th, 2025

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Squat Hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Establish a new 1 Rep Max 

*Warm up properly and go get that PR! 

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-1-etc…

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Workout: AMRAP x 15 Minutes 

• Max Calorie Row / Bike / Ski 

*Every 3 Minutes (INCLUDING 0:00) complete:

• 6 Thrusters (95/65) 
• 6 Burpees Over Bar 

*One score: total # of calories completed 

*Thrusters should be done unbroken every round

*Should have at least 2 minutes on machine each round 

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Cardio Option:AMRAP x 15 Minutes 

• Max Calorie Row / Bike/ Ski 

*Every 3 Minutes (INCLUDING 0:00) complete:

• 9 DB/KB Goblet Squats (50/35)(24K/16K)
• 6 Burpees Over DB/KB

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)