WOD: Thursday, January 9th, 2025

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, bodyweight lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 

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Workout: 2 Rounds For Time

  • 500 Meter Row OR 1200 Meter Bike 

-into-

20 – 16 – 12

  • Alt Front Rack Lunges (115/85) 

10 – 8 – 6 

  • Burpees to a target (pull up bar) 

*2 Hand touch on the burpees to a target

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Cardio Option: 2 Rounds For Time

  • 500 Meter Row OR 1200 Meter Bike 

-into-

20 – 16 – 12

  • Alt DB Lunges (50/35) 

10 – 8 – 6 

  • Burpees to a target (pull up bar) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations