WOD: Tuesday, December 9th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike 
  • 3 Deadlifts (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

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

-into-

2 Rounds 

  • 4 Wall Walks 
  • 12 Deadlifts (185/115)

-Then-

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

-into-

2 Rounds 

  • 3 Wall Walks 
  • 9 Deadlifts (205/135)

-Then-

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

-into-

2 Rounds 

  • 2 Wall Walks 
  • 6 Deadlifts (225/155)

*CRX: Handstand Walks (30ft x2, 20ft x2, 10ft x2) 

*HSW must be done in 5 ft unbroken sections 

*WALL WALK SCALING OPTIONS: 

  • Scale reps OR distance
  • Plyo box wall walks (6 x2, 5 x2, 4 x2) 
  • 1 Push Up + 2 DB Rows = 1 Rep (Same reps as RX) 

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Cardio Option: For Time 

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

-into-

2 Rounds 

  • 4 Wall Walks 
  • 24 Rage Balls (20/15) 

-Then-

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

-into-

2 Rounds 

  • 3 Wall Walks 
  • 18 Rage Balls (20/15) 

-Then-

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

-into-

2 Rounds 

  • 2 Wall Walks 
  • 12 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Side Plank (per side)