WOD: Wednesday, January 15th, 2025

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

  • Establish a new 1 Rep Max 

*1 Clean (from the floor) + 1 Hang Clean 

*Cleans can be squat or power 

*Try to keep it the same from week 1 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 9 Toes to Bar 
  • 6 Box Jumps (24”/20”) 
  • 3 Power Cleans (135/95) 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 9 Toes to Bar 
  • 6 Box Jumps (24”/20”) 
  • 9 Russian KB Swings (24K/16K) 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed 

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Core: 4 Rounds 

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