WOD: Tuesday, December 31st, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, up-downs, plank on hands 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Power Snatches (ascending weights) 
• 3 Box Jumps (24”/20”) 

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Workout: For Time 

• Buy in: 24 Calorie Row/Bike/Runner/Ski 

-then-

10-9-8-7-6-5-4-3-2-1 Reps of

• Power Snatches (115/85) 
• Box Jumps (24”/20”) 

-then-

• Buy out: 25 Calorie Row/Bike/Runner/Ski 

*RX+: (135/95) OR Box Jumps (30″/24″)

*CRX: (135/95) AND Box Jumps (30″/24″)

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Cardio Option: For Time 

• Buy in: 24 Calorie Row/Bike/Runner/Ski 

-then-

10-9-8-7-6-5-4-3-2-1 Reps of

• Rage Balls (20/15) 
• Box Jumps (24”/20”) 

-then-

• Buy out: 25 Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Bicycle Crunches