WOD: Friday, January 2nd, 2026

Group Dynamic Warmup:

• Plank – Push Up tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

4 Sets 

• Sets 1 and 2: 2 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Take your time building towards your first % 

*Prioritize rest between working sets 

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Workout: For Time 

• 42 Weighted Ab-Mat Sit Ups (20/14) 
• 21 Shoulder to Overhead (115/85) 
• 500 Meter Row / 400 M Run / 1200 M Bike 

-Then-

• 30 Weighted Ab-Mat Sit Ups (20/14) 
• 15 Shoulder to Overhead (115/85) 
• 350 Meter Row / 300 M Run / 900 M Bike 

-Then-

• 18 Weighted Ab-Mat Sit Ups (20/14) 
• 9 Shoulder to Overhead (115/85) 
• 250 Meter Row / 200 M Run / 600 M Bike 

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Cardio Option: For Time 

• 42 Weighted Ab-Mat Sit Ups (20/14) 
• 42 DB Shoulder to Overhead (50/35) *half per side
• 500 Meter Row / 400 M Run / 1200 M Bike 

-Then-

• 30 Weighted Ab-Mat Sit Ups (20/14) 
• 30 DB Shoulder to Overhead (50/35) *half per side
• 350 Meter Row / 300 M Run / 900 M Bike 

-Then-

• 18 Weighted Ab-Mat Sit Ups (20/14) 
• 18 DB Shoulder to Overhead (50/35) *half per side
• 250 Meter Row / 200 M Run / 600 M Bike 

*Alternate on the DB whenever you want 

*Must be half per side 

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions