WOD: Friday, November 14th, 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-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row/Ski / 200 M Run / 600 M Bike 
  • 6 Alt Front Rack Lunges 

*RX (95/65) / RX+ (115/85) / CRX (135/95) 

*Lunges must be unbroken every round 

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Workout: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc…

  • Wall Balls (20/14) 
  • Calorie Row/Ski/Runner/Bike 
  • Alternating Box Step Ups (24”/20”) 

*Box Step Ups are unweighted

*One score: Last FULL Round completed + partial reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions