WOD: Tuesday, December 30th, 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) 

4 Sets 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Heavy %’s – make sure you dial in technique during warm up

*Prioritize rest between working sets 

*Sets 1 and 2 should be done as drop singles 

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Workout: AMRAP x 16 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

*One Score: total rounds + reps completed in 16 mins 

*Rope Climb Scaling Options: 

  • Scale reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Core: 4 Rounds 

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