WOD: Sunday, January 4th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of Lateral hops, up-downs, plank on hands 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

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

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 21 Double Unders 
• 7 Pull Ups 
• 3 Hang Power Snatches (115/75) 

-Rest 2 Minutes and Repeat- 

*CRX: (5/3) Muscle Ups (Bar or Ring)

*4 Total Scores:

• Calories completed for each interval 
• Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 21 Double Unders 
• 7 Pull Ups 
• 7 American KB Swings (24K/16K) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold