WOD: Friday, November 21st, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of High Knees, Air squats, Squat hold 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Power Cleans (ascending weights) 
• 5 QUALITY Wall Balls (at workout weight) 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 12 Wall Balls (20/14) 
• 6 Power Cleans (115/85) 

-Rest 2 Minutes and Repeat- 

*RX+: 6 PC (135/95) / CRX: 4 PC (185/115) 

*4 Total Scores:

• Calories completed for each interval 
• Rounds + Reps completed for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 12 Wall Balls (20/14) 
• 12 Russian KB Swings (24K/16K) 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups
• 15 GHD Back Extensions