WOD: Sunday, October 12th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, plank on hands
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps (warm up to workout height) 

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Workout: For Time 

  • Buy in: 1000 Meter Row/Ski OR 2400 M Bike

-then-

12 – 10 – 8 – 6 – 4 

  • Shoulder to Overhead (135/95) 
  • Box Jumps (30”/24”) 

-then-

  • Buy Out: 1000 Meter Row/Ski OR 2400 M Bike

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Cardio Option: For Time 

  • Buy in: 1000 Meter Row/Ski OR 2400 M Bike

-then-

24 – 20 – 16 – 12 – 8 

  • Med-Ball Push Press (20/14)

12 – 10 – 8 – 6 – 4 

  • Box Jumps (30”/24”) 

-then-

  • Buy Out: 1000 Meter Row/Ski OR 2400 M Bike

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Core: 4 Rounds 

  • 15 V-Ups 
  • 15 Long Sit Ups