WOD: Friday, October 24th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (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 

*Make sure you rest between working sets 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Burpees Over Bar 
  • 5 Hang Clean to Overhead (105/75) 
  • 7 Pull Ups 

*Pick up where you leave off after rest period 

  • *RX+: 5 @ (135/95) OR 3 Bar/Ring MU 
  • *CRX: 5 @ (135/95) AND 3 Bar/Ring MU 

*One Score: total # of rounds + reps accumulated 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Burpees Over DB
  • 6 DB Hang Clean and Jerks (50/35) *3 per side
  • 7 Pull Ups 

*Pick up where you leave off after rest period 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions