WOD: Friday, December 5th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Jerk (17 Minutes) 

  • Establish a heavy single 

*Pick either the Push Jerk OR Split Jerk 

*Focus on technique as you build in weight 

*NEW STRENGTH CYCLE: 

  • Mondays – Front Squat 
  • Wednesdays- Snatch (Squat or Power)
  • Fridays- Jerk (Push or Split) 

——————————————————————————————————–

Workout: AMRAP x 16 Minutes 

  • 4 DB Hang Clean and Jerks (50/35) *2 per side
  • 8 Toes to Bar
  • 24 Double Unders 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 250 Meter Row / 200 M Run / 600 M Bike 

*Alternating on the DB is NOT mandatory 

*One score: total # of rounds + reps completed in 16 min

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions