WOD: Thursday, October 2nd, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Hang Squat Cleans (ascending weights) 
• 3 Front Squats (ascending weights) 

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Workout: 3 Intervals (6 Minutes ON / 2 Min OFF) 

Intv 1

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 24 Double Unders 
• 4 Hang Squat Cleans (95/65) 
• 6 Front Squats (95/65) 

-Rest 2 Minutes- 

Intv 2

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 21 Double Unders 
• 3 Hang Squat Cleans (115/85) 
• 5 Front Squats (115/85) 

-Rest 2 Minutes- 

Intv 3

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 18 Double Unders 
• 2 Hang Squat Cleans (135/95) 
• 4 Front Squats (135/95) 

*CRX: (135/95) (155/105) (185/115) Same Reps

*Three total scores:

• Rounds + Reps completed for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / 2 Min OFF) 

Intv 1

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 24 Double Unders 
• 12 DB/KB Goblet Squats (50/35)(24K/16K) 

-Rest 2 Minutes- 

Intv 2

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 21 Double Unders 
• 9 DB/KB Goblet Squats (50/35)(24K/16K) 

-Rest 2 Minutes- 

Intv 3

• Buy in: 300 Meter Run 

-in remaining time AMRAP of:

• 18 Double Unders 
• 6 DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks