WOD: Wednesday, October 15th, 2025

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM

*Use a belt if you need a little extra core assistance 

*Make sure you rest between sets 

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Workout: Ladder x 15 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc…

  • Calorie Row/Ski/Bike
  • Med-Ball Box Step Up and Overs (20/14)(24”/20”) 
  • Power Cleans (115/85) 

*Reset monitor at the start of every round 

*Score is last FULL round completed + partial reps 

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Cardio Option: Ladder x 15 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc…

  • Calorie Row/Ski/Bike
  • Med-Ball Box Step Up and Overs (20/14)(24”/20”) 
  • Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold