WOD: Tuesday, January 13th, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 2 Wall Walks 
  • 10 Hang Power Cleans (135/95) 

-Then-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 10 Hang Power Cleans (135/95)
  • 2 Wall Walks  

-Then-

  • 500 Meter Row/Ski OR 1200 M Bike 

*RX+: 10 HPC (155/105) / *CRX: 8 HPC (185/115) 

*Wall Walk Scaling Options: 

  • Scale Reps or Distance on hands 
  • Plyo Box Wall Walks (4 Reps per round) 
  • 1 inchworm + 2 Push Ups (2 Complexes per round) 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 2 Wall Walks 
  • 15 Russian KB Swings (24K/16K) 

-Then-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 15 Russian KB Swings (24K/16K) 
  • 2 Wall Walks  

-Then-

  • 500 Meter Row/Ski OR 1200 M Bike 

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Core: 4 Rounds

  • 30 Plate twists (25/15) 
  • :30s Hollow Hold