WOD: Wednesday, November 12th, 2025

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Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes
  • :20s bottom of squat hold – :10s of PVC OHS
  • Banded Lat/Samson – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Overhead Squats (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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

AMRAP x 3 Minutes

  • 11 Med-Ball Push Press (20/14) 
  • 7 Box Jump Overs (24”/20”) 
  • 3 Overhead Squats (115/85)

*Pick up where you leave off after rest period 

*RX+: 3 Overhead Squats (135/95) 

*CRX: 3 Overhead Squats (155/105) 

*One score: total # of rounds + reps accumulated 

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

AMRAP x 3 Minutes

  • 11 Med-Ball Push Press (20/14) 
  • 7 Box Jump Overs (24”/20”) 
  • 7 KB Goblet Squats (24K/16K)

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold