WOD: Friday, December 12th, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 3 Reps each at 60% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*If you missed week 1, use today as a test day 

*Make sure you stick with Push or Split from week 1

*Focus on speed and technique at these lighter percentages 

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Workout: For Time 

  • Buy in: 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 6 DB Devils Press (50/35) 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 

-Then-

  • Buy out: 500 Meter Row/Ski OR 1200 M Bike 

*DB does not have to be alternating reps, just half per side

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions