WOD: Friday, September 12th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Min x 5 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 3 Front Squats 

*Bar can come from the floor or from the rack 

*Athletes choice on starting weight (increase each round)

*Must be able to complete all 3 reps every time 

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Workout: Every 5 Minutes x 3 Rounds 

8 – 6 – 4 

  • Hang Power Cleans (115/85) 

4 – 3 – 2 

  • Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One Score: Total accumulated calories across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Rounds 

12 – 9 – 6 

  • Russian KB Swings (24K/16K) 

4 – 3 – 2 

  • Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One Score: Total accumulated calories across all 3 rounds 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions