WOD: Saturday, January 18th, 2025

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • End of the driveway (200 M Row OR 500 M Bike)
  • 3 Front Squats (ascending weights) 
  • 1 Wall Walk 

*Front Squats come from the floor 

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Workout: AMRAP x 18 Minutes 

  • 36 Double Unders 
  • 6 Front Squats (155/105) 
  • 2 Wall Walks 
  • 6 Front Squats (155/105) 

*Every 3 Minutes (NOT including 0:00) complete:

  • End of the driveway (200 M Row OR 500 M Bike)

*CRX: 6 Front Squats (185/125) 

*One score – total # of rounds + reps completed in 18 min 

*Wall Walk Scaling Options: 

  • Scale Reps or Distance 
  • Plyo Box Wall Walks (4 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 36 Double Unders 
  • 6 DB/KB Goblet Squats (50/35)(24K/16K)
  • 2 Wall Walks 
  • 6 DB/KB Goblet Squats (50/35)(24K/16K)

*Every 3 Minutes (NOT including 0:00) complete:

  • End of the driveway (200 M Row OR 500 M Bike)

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Accessory Work: Bench Press

  • Establish a new 2 Rep Max 

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Core: 4 Rounds 

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