WOD: Thursday, December 4th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Row / 150 M Run / 300 M Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Wall Balls (20/14) 

——————————————————————————————————–

Workout: For Time 

18 – 14 – 10 

  • Wall Balls (20/14) 
  • Alt Front Rack Lunges (105/75) 

-Then-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-into- 

3 Rounds 

  • 14 Wall Balls (20/14) 
  • 14 Alt Front Rack Lunges (105/75) 

——————————————————————————————————–

Cardio Option: For Time

18 – 14 – 10 

  • Wall Balls (20/14) 

22 – 18 – 14

  • Alt DB Lunges (50/35) 

-Then-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-into- 

3 Rounds 

  • 14 Wall Balls (20/14) 
  • 18 Alt DB Lunges (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)