WOD: Tuesday, November 25th, 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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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hanging Knee Raise Hold 

*Front Squats come from the ground 

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Workout: For Time 

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

-Then-

12 – 10 – 8 

  • Front Squats (155/105)
  • Toes to Bar 

-into-

  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)

-into-

8 – 10 – 12 

  • Toes to Bar 
  • Front Squats (155/105)

-Then-

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

*CRX: (185/115) Same Reps as RX 

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Cardio Option: For Time 

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

-Then-

24 – 20 – 16 

  • DB/KB Goblet Squats (50/35)(24K/16K)

12 – 10 – 8 

  • Toes to Bar 

-into-

  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)

-into-

8 – 10 – 12 

  • Toes to Bar 

16 – 20 – 24 

  • DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

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

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold