WOD: Monday, January 27th, 2025

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 4 Touch N’ Go Deadlifts 

*Athletes choice on weight

*Can stay the same or increase each round

*Must stay unbroken touch n’ go for all 4 reps each round 

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Workout: Open Workout “20.1” 

10 Rounds For Time (15 Minute Cap) 

  • 8 Ground to Overhead (95/65) 
  • 10 Bar Facing Burpees 

*G2OH can be clean and jerks OR snatches (athletes choice) 

*Score is either time or rounds + reps completed at time cap

*Scaled: Barbell (65/45) / Step overs allowed 

*Masters 55+: Barbell (65/45) 

*BURPEE STANDARD: 

  • Must face barbell on every rep 
  • Chest and Thighs must touch the ground on every rep
  • Can step down / step up 
  • TWO FOOT take-off (no hop step or step over for RX) 

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Cardio Option: 10 Rounds For Time (15 Minute Cap) 

  • 12 Rage Balls (20/15) 
  • 10 Bar Facing Burpees 

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Core: 4 Rounds 

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