WOD: Sunday, January 26th, 2025

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of PVC OHS 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

• 30 Double Unders (60 Singles OR 1 min of DU practice) 
• 5 Overhead Squats (ascending weights) 
• 5 SLOW Knee Raises 

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Workout: 4 Intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 MIN 

• 25 Double Unders 
• 5 Overhead Squats (105/75) 
• 5 Toes to Bar 

*Pick up where you leave off after rest period 

*CRX: 5 Overhead Squats (135/95) 

*One Score – total Rounds + reps completed across all 4 intvs

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Cardio Option: 4 Intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 MIN 

• 25 Double Unders 
• 10 DB/KB Goblet Squats (24K/16K)(50/35) 
• 5 Toes to Bar 

*Pick up where you leave off after rest period 

*One Score – total Rounds + reps completed across all 4 intvs

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold