WOD: Wednesday, October 8th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Seated Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (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 

*Make sure you rest between sets 

*Focus on bracing your core instead of relying on a belt

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Workout: For Time 

4 Rounds 

15 – 12 – 9 – 6 

  • Front Squats (105/75) 
  • Box Jump Overs (24”/20”) 
  • 300 Meter Run 

*Rest 1 Minute at the completion of each round 

*WORKOUT FLOW:

  • Rd 1: 15 – 15 – 300 – Rest 1 Min 
  • Rd 2: 12 – 12 – 300 – Rest 1 Min 
  • Rd 3: 9 – 9 – 300 – Rest 1 Min 
  • Rd 4: 6 – 6 – 300 – DONE

*Goal is to keep the FS unbroken every round 

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Cardio Option: For Time 

4 Rounds 

15 – 12 – 9 – 6 

  • KB/DB Goblet Squats (24K/16K)(50/35) 
  • Box Jump Overs (24”/20”) 
  • 300 Meter Run 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations