WOD: Wednesday, October 22nd, 2025

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Group Dynamic Warmup:

  • 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 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Sets of 3 can be done as touch n’ go or drop singles 

*Use a belt for more core assistance 

*Make sure you rest between sets 

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Workout: 3 Intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Power Cleans (135/95) 
  • Station 2: Max Box Jump Overs (24”/20”) 
  • Station 3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*3 Total Scores: Reps accumulated across 3 stations for each intv

*Ex: PC + BJO + Cals = score per intv 

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Cardio Option: 3 Intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Rage Balls (20/15) 
  • Station 2: Max Box Jump Overs (24”/20”) 
  • Station 3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold