WOD: Tuesday, November 18th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 150 M Run / 300 M Bike 
  • 3 Front Squats (ascending weights) 
  • 3 Strict Pull Ups 

*Front squats come from the floor 

*Run outside is to the end of the driveway 

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Workout: For Time 

  • 15 Front Squats (95/65) 
  • 15 Pull Ups 
  • 45 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 15 Front Squats (115/85) 
  • 15 Pull Ups 
  • 30 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 15 Front Squats (135/95) 
  • 15 Pull Ups 
  • 15 Ab-Mat Sit Ups 

*RX+: (115/85)(135/95)(155/105) OR Bar/Ring MU (7-7-7 Reps) 

*CRX: (115/85)(135/95)(155/105) AND Bar/Ring MU (7-7-7 Reps) 

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Cardio Option: For Time 

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 45 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 30 Ab-Mat Sit Ups 

-Then-

  • 500 Meter Row / 400 M Run / 1200 M Bike

-into-

  • 25 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 15 Pull Ups 
  • 15 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 15 AB-Wheels 
  • 10 Weighted Hanging Knee Raises (20/15)