WOD: Monday, November 17th, 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-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 250 Meter Row/Ski / 200 Meter Run / 600 Meter Bike 
  • 5 Shoulder to Overhead 

*RX (115/85) / RX+ (135/95) / CRX 3@ (185/115)

*Barbell should be unbroken every round 

*Bar can come from the ground or from the rack 

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Workout: For Time 

4 Rounds 

  • 5 Burpees Over DB 
  • 10 Alt DB Hang Clean and Jerk (50/35) 
  • 5 Burpees Over DB 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Plate Twists (25/15)