WOD: Thursday, October 23rd, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alternating Front Rack Lunges (ascending weights) 
  • 3 Quality Med-Ball Squats (20/14) 

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Workout: For Time 

  • Buy in: 400 Meter Run 

-Then-

4 Rounds 

  • 40 Double Unders 
  • 20 Wall Balls (20/14) 
  • 10 Alternating Front Rack Lunges (115/85) 

-Then-

  • Buy Out: 400 Meter Run 

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Cardio Option: For Time 

  • Buy in: 400 Meter Run 

-Then-

4 Rounds

  • 40 Double Unders
  • 20 Wall Balls (20/14) 
  • 10 Alternating DB Lunges (50/35)

-Then-

  • Buy out: 400 Meter Run 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations