WOD: Sunday, November 30th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, up-downs, plank on hands 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Push Presses (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

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Workout: For Time 

  • 400 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 9 Push Presses (115/85) 

-Then-

  • 400 Meter Run 

-into-

3 Rounds 

  • 9 Push Presses (115/85) 
  • 15 Wall Balls (20/14) 
  • 21 Double Unders 

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

3 Rounds 

  • 21 Double Unders 
  • 15 Wall Balls (20/14) 
  • 12 DB Push Press (50/35) *6 per side

-Then-

  • 400 Meter Run 

-into-

3 Rounds 

  • 12 DB Push Press (50/35) *6 per side
  • 15 Wall Balls (20/14) 
  • 21 Double Unders 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold