WOD: Wednesday, January 14th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength: Snatch (17 Minutes) 

  • Establish a new 1 Rep Max 

*Focus on warm up reps as you build in weight 

*Make sure you are retesting squat or power from week 1

*Warm Up Rep Scheme: 

  • 3-3-2-2-1-1-1-1-etc….

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 – etc…

  • Calorie Row/Ski/Runner/Bike 
  • Alt DB Snatches (50/35) 

2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – etc…

  • Strict Pull Ups 

-Rest 2 Minutes-

Part B – For Time 

  • 500 M Row/Ski / 400 M Run / 1200 M Bike 

*Two Scores: 

  • Last FULL round completed + partial reps for Part A 
  • Time for Part B

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Core: 4 Rounds

  • 30 Bicycle Crunches 
  • :30s Six inch hold