WOD: Saturday, January 25th, 2025

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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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 M Row / 100 M Run / 300 M Bike 
• 3 Power Cleans (ascending weights) 
• 3 Box Jumps 

*if you’re going to go outside, run to the end of the driveway 

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Workout: For Time 

4 Rounds 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 8 Box Jumps (30”/24”) 
• 5 Power Cleans (135/95) 

-Into-

2 Rounds 

• 500 Meter Row / 400 M Run / 1200 M Bike 
• 16 Box Jumps (24”/20”) 
• 10 Power Cleans (95/65) 

*RX+ Weights: 5 PC (155/105) / 10 PC (115/85) 

*CRX Weights: 5 PC(185/115) / 10 PC (135/95) 

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Cardio Option: For Time 

4 Rounds 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 8 Box Jumps (30”/24”) 
• 10 Rage Balls (20/15) 

-Into-

2 Rounds 

• 500 Meter Row / 400 M Run / 1200 M Bike 
• 16 Box Jumps (24”/20”) 
• 20 Rage Balls (20/15) 

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Accessory Work: Bench Press

• 5 Sets x 5 Reps 

*Building across each set to a tough set of 5 

*Aim to finish around 80-85% of 1RM 

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Core: 4 Rounds 

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