WOD: Friday, January 9th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Last Heavy Single Day before 1RM Retest week 

*Rest at least :90s – 2 Min between singles 

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Workout: 3 Intervals (4 Min ON / 2 Min OFF) 

INTV1: 2 Rounds

  • 36 Double Unders 
  • 12 Burpees to a plate (45) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV 2: 2 Rounds

  • 30 Double Unders 
  • 10 Burpees to a plate (45) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

INTV3: 2 Rounds

  • 24 Double Unders 
  • 8 Burpees to a plate (45) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Burpee to a plate standard:

  • Chest and thighs on the ground (lateral or facing)
  • Two foot landing on top of plate 
  • No full extension needed

*3 Total Scores:

  • Calories completed for each interval

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions