WOD: Monday, December 15th, 2025

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Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Continue to do these without a belt 

*Focus on bracing on every rep 

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Workout: For Time 

45 – 35 – 25

  • Double Unders

9 – 7 – 5 

  • Power Cleans (115/85) 

-Then-

  • 1000 Meter Row/Ski OR 2400 M Bike 

-Then-

25 – 35 – 45 

  • Double Unders 

5 – 7 – 9 

  • Power Cleans (115/85) 

*Single Under Rep Scheme:

  • 90 – 70 – 50 / 50 – 70 – 90

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Cardio Option: For Time 

45 – 35 – 25

  • Double Unders

18 – 14 – 10 

  • Rage Balls (20/15) 

-Then-

  • 1000 Meter Row/Ski OR 2400 M Bike 

-Then-

25 – 35 – 45 

  • Double Unders 

10 – 14 – 18 

  • Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold