WOD: Monday, November 10th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups -5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Min per side 

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Strength: Make-Up Day (17 Minutes) 

  • Establish a new 1 Rep Max 

*Pick one of the three movements from this past cycle

(Back squat, Deadlift, Strict Press) 

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Workout: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 21 Thrusters (105/75) 
  • 9 Burpee-Pull Ups 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 15 Thrusters (105/75) 
  • 7 Burpee-Pull Ups 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 9 Thrusters (105/75) 
  • 5 Burpee-Pull Ups 

*Burpee-Pull Up Scaling options: 

  • Scale Distance with a flag 
  • Burpees + Banded Pull Ups 

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Cardio Option: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 21 Atomic Sit Ups (25/15) 
  • 9 Burpee-Pull Ups 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 15 Atomic Sit Ups (25/15) 
  • 7 Burpee-Pull Ups 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 
  • 9 Atomic Sit Ups (25/15) 
  • 5 Burpee-Pull Ups 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)