WOD: Thursday, January 23rd, 2025

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 250 Meter Row / 200 M Runner / 600 M Bike 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

5 Rounds 

  • 18 Ab-Mat Sit Ups 
  • 12 DB Box Step Up and Overs (50/35)(24”/20”) 
  • 6 Squat Cleans (155/105) 

-Then complete-

  • Buy Out: 1000 Meter Row / 800 M Runner / 2400 M Bike 

*CRX: 3 Squat Cleans (205/125) 

*DB Must be held in the suitcase position

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Cardio Option: For Time 

5 Rounds 

  • 18 Ab-Mat Sit Ups 
  • 12 DB Box Step Up and Overs (50/35)(24”/20”) 
  • 9 Med-Ball Squat Cleans (20/14) 

-Then complete-

  • Buy Out: 1000 Meter Row / 800 M Run / 2400 M Bike 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations