WOD: Friday, January 24th, 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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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Hang Power Snatches (ascending weights) 
• :10s Chin over bar hold OR Ring row hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

Ladder x 6 Minutes 

2, 4, 6, 8, 10, 12, 14, etc….

• Hang Power Snatches (105/75) 
• Strict Pull Ups 

-Rest 2 Minutes and Repeat- 

*CRX: Bar/Ring MU (1-2-3-4-5-6-7-8-10-etc..) 

*4 Scores:

• One score for each set of max calories 
• Last full round completed + partial reps 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

Ladder x 6 Minutes 

2, 4, 6, 8, 10, 12, 14, etc….

• Alt DB Snatches (50/35) 
• Strict Pull Ups 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions