WOD: Monday, October 27th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy week! 

*Take extra warm up sets and make sure you rest! 

*Belt, Knee Sleeves, lifters for extra support 

*If you fail at 95% then finish sets at 90% 

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Workout: For Time 

  • 300 Meter Run 

18 – 15 – 12 – 9 

  • Med-Ball Box Step overs (20/14)(24”/20”) 
  • Front Squats (105/75) 

*Each round starts with a 300 Meter Run 

*Pick a light weight that allows for big sets of FS 

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Cardio Option:  For Time 

  • 300 Meter Run 

18 – 15 – 12 – 9 

  • Med-Ball Box Step overs (20/14)(24”/20”) 
  • DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Plate Twists (25/15)