WOD: Monday, January 20th, 2025

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

  • Establish a new 1 Rep Max 

*Pick one of the 3 movements from our strength cycle

*When in doubt, pick the squat 🙂 

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Workout: Every 3 Minutes x 6 Rounds 

Rounds 1 and 4:

  • (21/15) Calorie Row OR (15/12) Cal Bike 

-in remaining time complete:

  • Max Wall Balls (20/14) 

Rounds 2 and 5:

  • (21/15) Calorie Row OR (15/12) Cal Bike 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”) 

Rounds 3 and 6:

  • (21/15) Calorie Row OR (15/12) Cal Bike 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

*CRX: Devils Press (70/50) 

*3 Total Scores:

  • 1st score- BOTH rounds of max wall balls added together
  • 2nd score- BOTH rounds of max BJO added together
  • 3rd score- BOTH rounds of max DP added together 

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Core: 4 Rounds 

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