WOD: Sunday, December 7th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”) 
  • Station2: Max Sumo Deadlift High Pulls (115/85) 
  • Station3: Max Burpees Over Bar 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

*3 Scores:

  • Total Reps accumulated across all stations for each interval 
  • *Ex: BJO + SDHP + BOB + Cals = interval score

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”) 
  • Station2: Max Russian KB Swings (24K/16K) 
  • Station3: Max Burpees Over KB 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold