WOD: Monday, October 6th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Air Squats, Squat Hold 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets  

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Continue to do these beltless to build up core strength 

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Workout: Every 5 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 16 Wall Balls (20/14) 
  • 4 DB Devils Press (50/35) *2 per side

-in remaining time complete:

  • Max Calorie Row/Bike/Ski 

*One score: Total # of calories completed across 3 rounds 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)