WOD: Thursday, January 15th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

*Front squats come from the ground 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 200 Meter Run
  • 24 Double Unders 
  • 6 Front Squats (155/105) 

-Then-

Complete 2 Rounds of:

  • 200 Meter Run
  • 24 Double Unders 
  • 12 Wall Balls (20/14) 

*Once 4 Rounds are complete start back from the top

*One score: total rounds completed + partial reps 

*Each round just counts as its own individual round

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of:

  • 200 Meter Run
  • 24 Double Unders 
  • 12 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

Complete 2 Rounds of:

  • 200 Meter Run
  • 24 Double Unders 
  • 12 Wall Balls (20/14) 

*Once 4 Rounds are complete start back from the top

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Core: 4 Rounds

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)