WOD: Friday, January 17th, 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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Strength: Strict Press (17 Minutes) 

• Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-1-etc.. 

*Make sure you rest between heavy attempts! 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Calorie Row/Bike/Runner/Ski 
• DB Hang Snatches (50/35) *half per side
• Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

• 250 M Row/Ski / 200 M Run / 600 Meter Bike 
• 10 DB Snatches (50/35) *half per side
• 250 M Row/Ski / 200 M Run / 600 Meter Bike 

*CRX: Bar/Ring Muscle Ups (2-3-4-5-6-7-8-9-10-etc..) 

*Two Scores:

• Last Full Round completed + Partial reps on Part A 
• Time for Part B 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions