WOD: Friday, November 7th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme: 

  • 3-3-2-2-1-1-1-etc… 

*Make small jumps during warm up sets 

*Unrack the bar, set your feet, and PRESS! 

*Rest between heavy attempts

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Alt DB Hang Snatches (50/35) 
  • 20 Double Unders 

*One score: total # of calories completed in 15 minutes 

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Core: 4 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions