WOD: Thursday, January 16th, 2025

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski OR Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Med-Ball Squats + 3 Wall Balls (20/14) 

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Workout: For Time 

1 Round 

  • 40 Wall Balls (20/14) 
  • 20 Sumo Deadlift High Pulls (95/65) 
  • 500 Meter Row/Ski OR 1200 Meter Bike 

-Then-

2 Rounds 

  • 20 Wall Balls (20/14) 
  • 10 Sumo Deadlift High Pulls (105/75) 
  • 250 Meter Row/Ski OR 600 Meter Bike 

-Then-

4 Rounds 

  • 10 Wall Balls (20/14) 
  • 5 Sumo Deadlift High Pulls (115/85) 
  • 125 Meter Row/Ski OR 300 Meter Bike 

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Cardio Option: For Time 

1 Round 

  • 40 Wall Balls (20/14) 
  • 40 Rage Balls (20/15) 
  • 500 Meter Row/Ski OR 1200 Meter Bike 

-Then-

2 Rounds 

  • 20 Wall Balls (20/14) 
  • 20 Rage Balls (20/15) 
  • 250 Meter Row/Ski OR 600 Meter Bike 

-Then-

4 Rounds 

  • 10 Wall Balls (20/14) 
  • 10 Rage Balls (20/15) 
  • 125 Meter Row/Ski OR 300 Meter Bike 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold