WOD: Wednesday, November 5th, 2025

Group Dynamic Warmup:

• Glute Bridge Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

• 3-3-2-2-1-1-1-1-1 etc… 

*Use a belt for extra core assistance 

*Focus on your set up on every single attempt 

*Be aggressive and go for the PR!

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 200 Meter Run 
• 12 Wall Balls (20/14) 

-in remaining time complete:

• Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

• 200 Meter Run 
• 6 Alt DB Devils Press (50/35) 

-in remaining time complete:

• Max Wall Balls (20/14) 

*Two Scores:

• Total # of Max DB Devils Press accumulated 
• Total # of Max Wall Balls accumulated 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold